Comparing Nutrients in 100 grams Sesame Flour VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sesame Flour	22%	59%	19%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Sesame Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18% 526kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	38.2% 37g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	16.2% 5.2g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	201% 34.2g	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	17.6% 23g	130g per day for Men 19-50 years
Sugars	NA	4.3% 3.1g	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	0% 0g	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	% 0.74g	g per day for Men 19-50 years
Sucrose	NA	% 2.37g	g per day for Men 19-50 years
Fiber	NA	28% 10.6g	38g per day for Men 19-50 years
Protein	55% 30.8g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Sesame Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	224% 2.7mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.6% 13.4mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.6% 2.93mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.7% 0.15mg	61% 0.79mg	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	58.5% 234μg	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	1.22% 1.1mg	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	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	16% 159mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	200% 1.8mg	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	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	86% 361mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	64.7% 1.5mg	90% 2.08mg	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	163% 1139mg	700mg per day for Men 19-50 years
Potassium	12.4% 423mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	NA	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.024% 0.9g	0.042% 1.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sesame Flour vs Oil Roasted Sunflower Seeds:

• High fat Sesame Flour has 8.4 times more Vitamin B1 and 3.2 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.4 times more Vitamin B5, 5.2 times more Vitamin B6, 7.5 times more Vitamin B9 and more Vitamin C than High fat Sesame Flour.
• Both High fat Sesame Flour and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 per 100 g.
• Both High fat Sesame Flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sesame Flour vs Oil Roasted Sunflower Seeds:

• High fat Sesame Flour has 1.8 times more Calcium, 3.5 times more Iron, 2.8 times more Magnesium, 13.7 times more Sodium and 2 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Manganese and 1.4 times more Phosphorus than High fat Sesame Flour.
• Both High fat Sesame Flour and Oil Roasted Sunflower Seed Kernels have similar amounts of Copper and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• High fat Sesame Flour has 3.5 times more Omega 3 and 1.5 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Fat, 1.4 times more Saturated Fat and 2.1 times more Omega 6 than High fat Sesame Flour.
• Both High fat Sesame Flour and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy and Carbohydrate per 100 g.
• Both High fat Sesame Flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.