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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sesame Seeds	11%	72%	17%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Roasted Sesame Seeds	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	19.5% 565kcal	11.2% 326kcal	2900kcal per day for Men 19-50 years
Fat	49.5% 48g	1.66% 1.6g	97g per day for Men 19-50 years
Saturated Fat	21% 6.72g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	22.7% 0.36g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	121% 20.7g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.8% 25.7g	27.6% 36g	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	37% 14g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	30.3% 17g	86% 48g	56g per day for Men 19-50 years

Vitamins

	Roasted Sesame Seeds	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	266% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.3% 0.25mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	45.7% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1% 0.051mg	132% 6.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.7% 0.8mg	58% 0.75mg	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	24.5% 98μg	55.5% 222μg	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	1.44% 1.3mg	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

	Roasted Sesame Seeds	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	99% 989mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	274% 2.47mg	190% 1.7mg	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	185% 14.8mg	82.8% 6.62mg	8mg per day for Men 19-50 years
Magnesium	84.8% 356mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	86% 1.98mg	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	91% 638mg	98% 689mg	700mg per day for Men 19-50 years
Potassium	14% 475mg	1.97% 67mg	3400mg per day for Men 19-50 years
Selenium	62.5% 34.4μg	106% 58.2μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	65% 7.16mg	45% 4.95mg	11mg per day for Men 19-50 years
Water	0.089% 3.3g	0.2% 7.47g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sesame Seeds VS Sunflower Seed Flour per 100 g

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

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

• 100 g of Partially Defatted Sunflower Seed Flour contain 4 times more Vitamin B1, 1.6 times more Vitamin B3, 129.4 times more Vitamin B5 and 2.3 times more Vitamin B9 than Roasted Whole Sesame Seeds.
• Both Roasted Sesame Seeds and Sunflower Seed Flour provide similar amounts of Vitamin B2 and Vitamin B6 per 100 grams.
• 100 grams of Roasted Sesame Seeds have insufficient amounts of Vitamin B5
• Both Roasted Whole Sesame Seeds as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

• 100 grams of Roasted Sesame Seeds have 8.7 times more Calcium, 1.4 times more Copper, 2.2 times more Iron, 1.3 times more Manganese, 7.1 times more Potassium and 1.4 times more Zinc than Sunflower Seed Flour.
• While 100 g of Partially Defatted Sunflower Seed Flour contain 1.7 times more Selenium than Roasted Whole Sesame Seeds.
• Both Roasted Sesame Seeds and Sunflower Seed Flour contain similar levels of Magnesium and Phosphorus per 100 grams.
• 100 grams of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Sesame Seeds have 1.7 times more Energy, 29.8 times more Fat, 48.7 times more Saturated Fat, 181.5 times more Omega 3, 23.8 times more Omega 6 and 2.7 times more Fiber than Sunflower Seed Flour.
• While 100 g of Partially Defatted Sunflower Seed Flour contain 1.4 times more Carbohydrate and 2.8 times more Protein than Roasted Whole Sesame Seeds.
• 100 grams of Sunflower Seed Flour provide inadequate amounts of Omega 3