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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

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

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

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

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

• 100 grams of Sunflower Seed Flour have 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 Sesame Seeds.
• Both Sunflower Seed Flour and Roasted Sesame Seeds 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 Partially Defatted Sunflower Seed Flour as well as Roasted Whole Sesame Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

• 100 grams of Sunflower Seed Flour have 1.7 times more Selenium than Roasted Sesame Seeds.
• While 100 g of Roasted Whole Sesame Seeds contain 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 Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Roasted Sesame Seeds 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 Sunflower Seed Flour have 1.4 times more Carbohydrate and 2.8 times more Protein than Roasted Sesame Seeds.
• While 100 g of Roasted Whole Sesame Seeds contain 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 Partially Defatted Sunflower Seed Flour.
• 100 grams of Sunflower Seed Flour provide inadequate amounts of Omega 3