Comparing Nutrients in 100 grams Whole Sesame Seeds VS Partially Defatted Sesame Flour

Macros Ratio

	Protein	Fat	Carbs
Whole Sesame Seeds	12%	73%	15%
Partially Defatted Sesame Flour	39%	26%	35%

Macro Nutrients

	Whole Sesame Seeds	Partially Defatted Sesame Flour	Recommended Dietary Allowance
Energy	19.8% 573kcal	13% 382kcal	2900kcal per day for Men 19-50 years
Fat	51.2% 49.7g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	21.7% 6.96g	5.1% 1.63g	32g per day for Men 19-50 years
Omega 3	23.5% 0.38g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	126% 21.4g	29.5% 5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.5g	27% 35g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	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	31% 12g	NA	38g per day for Men 19-50 years
Protein	31.7% 17.7g	72% 40.3g	56g per day for Men 19-50 years

Vitamins

	Whole Sesame Seeds	Partially Defatted Sesame Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	211% 2.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.2% 4.5mg	78.8% 12.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1% 0.05mg	55% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	11.7% 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	24.3% 97μg	7.25% 29μg	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	1.67% 0.25mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sesame Seeds	Partially Defatted Sesame Flour	Recommended Dietary Allowance
Calcium	98% 975mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	454% 4.1mg	159% 1.43mg	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	182% 14.6mg	179% 14.3mg	8mg per day for Men 19-50 years
Magnesium	83.6% 351mg	86% 362mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	61% 1.4mg	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	90% 629mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	62.5% 34.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	2.73% 41mg	1500mg per day for Men 19-50 years
Zinc	70.5% 7.75mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	0.13% 4.7g	0.18% 6.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Whole Sesame Seeds vs Partially Defatted Sesame Flour:

• Dried Whole Sesame Seeds have 5.2 times more Vitamin B6 and 3.3 times more Vitamin B9 than Partially Defatted Sesame Flour.
• While Partially Defatted Sesame Flour contains 3.2 times more Vitamin B1, 2.8 times more Vitamin B3 and 55.2 times more Vitamin B5 than Dried Whole Sesame Seeds.
• Both Dried Whole Sesame Seeds and Partially Defatted Sesame Flour have similar amounts of Vitamin B2 per 100 g.
• Both Dried Whole Sesame Seeds as well as Partially Defatted Sesame Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Whole Sesame Seeds vs Partially Defatted Sesame Flour:

• Dried Whole Sesame Seeds have 6.5 times more Calcium, 2.9 times more Copper and 1.8 times more Manganese than Partially Defatted Sesame Flour.
• While Partially Defatted Sesame Flour contains 1.3 times more Phosphorus, 3.7 times more Sodium and 1.4 times more Zinc than Dried Whole Sesame Seeds.
• Both Dried Whole Sesame Seeds and Partially Defatted Sesame Flour have similar amounts of Iron, Magnesium and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Whole Sesame Seeds have 1.5 times more Energy, 4.2 times more Fat, 4.3 times more Saturated Fat, 4.3 times more Omega 3 and 4.3 times more Omega 6 than Partially Defatted Sesame Flour.
• While Partially Defatted Sesame Flour contains 1.5 times more Carbohydrate and 2.3 times more Protein than Dried Whole Sesame Seeds.
• Both Dried Whole Sesame Seeds as well as Partially Defatted Sesame Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.