Comparing Nutrients in 100 grams Low fat Sesame Flour VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Low fat Sesame Flour	56%	4%	40%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Low fat Sesame Flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11.5% 333kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.75g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	3.64% 0.62g	220% 37.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.3% 35.5g	16% 20.6g	130g per day for Men 19-50 years
Sugars	NA	NA	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	30.3% 11.5g	38g per day for Men 19-50 years
Protein	89.5% 50g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Low fat Sesame Flour	Toasted 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	210% 2.5mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78.3% 12.5mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	62% 0.81mg	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	7.25% 29μg	59.5% 238μg	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	1.56% 1.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low fat Sesame Flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	15% 149mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	158% 1.43mg	204% 1.83mg	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	178% 14.2mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	80.5% 338mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	60.7% 1.4mg	92% 2.1mg	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	108% 757mg	165% 1158mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.6% 39mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.19% 7.1g	0.027% 1g	3700g per day for Men 19-50 years

Nutrient Comparison: Low fat Sesame Flour VS Toasted Sunflower Seeds per 100 g

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

Lets compare vitamin content per 100 grams of Low fat Sesame Flour vs Toasted Sunflower Seeds:

• 100 grams of Low fat Sesame Flour have 7.7 times more Vitamin B1 and 3 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 2.6 times more Vitamin B5, 5.7 times more Vitamin B6 and 8.2 times more Vitamin B9 than Low fat Sesame Flour.
• Both Low fat Sesame Flour and Toasted Sunflower Seeds provide similar amounts of Vitamin B2 per 100 grams.
• Both Low fat Sesame Flour as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Low fat Sesame Flour vs Toasted Sunflower Seeds:

• 100 grams of Low fat Sesame Flour have 2.6 times more Calcium, 2.1 times more Iron, 2.6 times more Magnesium, 13 times more Sodium and 1.9 times more Zinc than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Copper, 1.5 times more Manganese and 1.5 times more Phosphorus than Low fat Sesame Flour.
• Both Low fat Sesame Flour and Toasted Sunflower Seeds contain similar levels of Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Low fat Sesame Flour have 1.7 times more Carbohydrate and 2.9 times more Protein than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 1.9 times more Energy, 32.5 times more Fat, 29.6 times more Saturated Fat, 7.2 times more Omega 3 and 60.5 times more Omega 6 than Low fat Sesame Flour.
• 100 grams of Low fat Sesame Flour provide inadequate amounts of Omega 3