Comparing Nutrients in 100 grams Sesame Flour VS Tahini

Macros Ratio

	Protein	Fat	Carbs
Sesame Flour	22%	59%	19%
Tahini	11%	76%	13%

Macro Nutrients

	Sesame Flour	Tahini	Recommended Dietary Allowance
Energy	18% 526kcal	20.5% 595kcal	2900kcal per day for Men 19-50 years
Fat	38.2% 37g	55.4% 53.8g	97g per day for Men 19-50 years
Saturated Fat	16.2% 5.2g	23.5% 7.53g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	25.4% 0.41g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	136% 23g	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	16.3% 21g	130g per day for Men 19-50 years
Sugars	NA	0.68% 0.49g	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	24.5% 9.3g	38g per day for Men 19-50 years
Protein	55% 30.8g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Sesame Flour	Tahini	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	224% 2.7mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	36.4% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.6% 13.4mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.6% 2.93mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.7% 0.15mg	11.5% 0.15mg	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	24.5% 98μg	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	0% 0mg	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	1.67% 0.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Flour	Tahini	Recommended Dietary Allowance
Calcium	16% 159mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	179% 1.6mg	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	112% 8.95mg	8mg per day for Men 19-50 years
Magnesium	86% 361mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	64.7% 1.5mg	63.3% 1.46mg	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	105% 732mg	700mg per day for Men 19-50 years
Potassium	12.4% 423mg	12% 414mg	3400mg per day for Men 19-50 years
Selenium	NA	62.5% 34.4μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	42% 4.62mg	11mg per day for Men 19-50 years
Water	0.024% 0.9g	0.082% 3.05g	3700g per day for Men 19-50 years

Nutrient Comparison: Sesame Flour VS Tahini per 100 g

Compare the macro and micronutrient content in 100 g of Sesame Flour versus 100 g of Tahini to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Sesame Flour vs Tahini:

• 100 grams of Sesame Flour have 2.2 times more Vitamin B1, 2.5 times more Vitamin B3 and 4.2 times more Vitamin B5 than Tahini.
• While 100 g of Sesame Butter from Roasted Kernels contain 1.7 times more Vitamin B2 and 3.2 times more Vitamin B9 than High fat Sesame Flour.
• Both Sesame Flour and Tahini provide similar amounts of Vitamin B6 per 100 grams.
• Both High fat Sesame Flour as well as Sesame Butter from Roasted Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Sesame Flour vs Tahini:

• 100 grams of Sesame Flour have 1.7 times more Iron, 3.8 times more Magnesium and 2.3 times more Zinc than Tahini.
• While 100 g of Sesame Butter from Roasted Kernels contain 2.7 times more Calcium and 2.8 times more Sodium than High fat Sesame Flour.
• Both Sesame Flour and Tahini contain similar levels of Copper, Manganese, Phosphorus and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sesame Flour have 1.3 times more Carbohydrate and 1.8 times more Protein than Tahini.
• While 100 g of Sesame Butter from Roasted Kernels contain 1.4 times more Fat, 1.4 times more Saturated Fat, 1.4 times more Omega 3 and 1.4 times more Omega 6 than High fat Sesame Flour.
• Both Sesame Flour and Tahini offer comparable quantities of Energy per 100 grams.