Comparing Nutrients in 100 grams Sesame Flour VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Sesame Flour	22%	59%	19%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Sesame Flour	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	18% 526kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	38.2% 37g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	16.2% 5.2g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	0.46% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.5% 26.6g	4.26% 5.54g	130g per day for Men 19-50 years
Sugars	NA	3.42% 2.48g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	3.95% 1.5g	38g per day for Men 19-50 years
Protein	55% 30.8g	1.14% 0.64g	56g per day for Men 19-50 years

Vitamins

	Sesame Flour	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	62% 558μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	224% 2.7mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.6% 13.4mg	3.45% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.6% 2.93mg	2.7% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.7% 0.15mg	8.6% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.75% 31μg	2.25% 9μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3% 2.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.93% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.17% 9.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Flour	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	16% 159mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	11.6% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	190% 15mg	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	86% 361mg	1.9% 8mg	420mg per day for Men 19-50 years
Manganese	64.7% 1.5mg	19.6% 0.45mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	115% 807mg	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	12.4% 423mg	5.26% 179mg	3400mg per day for Men 19-50 years
Selenium	NA	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	16% 242mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	2.36% 0.26mg	11mg per day for Men 19-50 years
Water	0.024% 0.9g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sesame Flour vs Canned Carrots with Salt:

• High fat Sesame Flour has 149.1 times more Vitamin B1, 9.5 times more Vitamin B2, 24.2 times more Vitamin B3, 21.7 times more Vitamin B5, 1.4 times more Vitamin B6 and 3.4 times more Vitamin B9 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 186 times more Vitamin A and more Vitamin C than High fat Sesame Flour.
• Both High fat Sesame Flour as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sesame Flour vs Canned Carrots with Salt:

• High fat Sesame Flour has 6.4 times more Calcium, 14.6 times more Copper, 23.7 times more Iron, 45.1 times more Magnesium, 3.3 times more Manganese, 33.6 times more Phosphorus, 2.4 times more Potassium and 41 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 5.9 times more Sodium and 103.3 times more Water than High fat Sesame Flour.

Comparison of macro-nutrients per 100 grams:

• High fat Sesame Flour has 21 times more Energy, 195.3 times more Fat, 144.3 times more Saturated Fat, 25.5 times more Omega 3, 202.1 times more Omega 6, 4.8 times more Carbohydrate and 48.1 times more Protein than Drained Canned Carrots with Salt.
• Both High fat Sesame Flour as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.