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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Partially Defatted Sesame Flour	39%	26%	35%

Macro Nutrients

	Sunflower Seeds	Partially Defatted Sesame Flour	Recommended Dietary Allowance
Energy	20% 584kcal	13% 382kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	5.1% 1.63g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	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	15.4% 20g	27% 35g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	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	% 2.5g	NA	g per day for Men 19-50 years
Fiber	22.6% 8.6g	NA	38g per day for Men 19-50 years
Protein	37% 20.8g	72% 40.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Partially Defatted Sesame Flour	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	211% 2.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	78.8% 12.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	55% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	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	56.8% 227μg	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	1.56% 1.4mg	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	234% 35mg	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

	Sunflower Seeds	Partially Defatted Sesame Flour	Recommended Dietary Allowance
Calcium	7.8% 78mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	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	65.6% 5.25mg	179% 14.3mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	86% 362mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	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	94% 660mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	2.73% 41mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.18% 6.6g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.3 times more Vitamin B2, 8.8 times more Vitamin B6, 7.8 times more Vitamin B9 and more Vitamin C than Partially Defatted Sesame Flour.
• While Partially Defatted Sesame Flour contains 1.7 times more Vitamin B1, 1.5 times more Vitamin B3 and 2.4 times more Vitamin B5 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Partially Defatted Sesame Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Dried Sunflower Seed Kernels have 1.3 times more Copper, 1.4 times more Manganese and 1.5 times more Potassium than Partially Defatted Sesame Flour.
• While Partially Defatted Sesame Flour contains 1.9 times more Calcium, 2.7 times more Iron, 4.6 times more Sodium and 2.1 times more Zinc than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Partially Defatted Sesame Flour have similar amounts of Magnesium and Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 1.5 times more Energy, 4.3 times more Fat, 2.7 times more Saturated Fat and 4.6 times more Omega 6 than Partially Defatted Sesame Flour.
• While Partially Defatted Sesame Flour contains 1.5 times more Omega 3, 1.8 times more Carbohydrate and 1.9 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Partially Defatted Sesame Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.