Comparing Nutrients in 100 grams Toasted Sunflower Seeds VS Tahini

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Tahini	11%	76%	13%

Macro Nutrients

	Toasted Sunflower Seeds	Tahini	Recommended Dietary Allowance
Energy	21.3% 619kcal	20.5% 595kcal	2900kcal per day for Men 19-50 years
Fat	58.6% 56.8g	55.4% 53.8g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.95g	23.5% 7.53g	32g per day for Men 19-50 years
Omega 3	4.94% 0.079g	25.4% 0.41g	1.6g per day for Men 19-50 years
Omega 6	220% 37.4g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	16.3% 21g	130g per day for Men 19-50 years
Sugars	NA	0.68% 0.49g	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	30.3% 11.5g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Tahini	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	36.4% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.06mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	11.5% 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	59.5% 238μg	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	1.56% 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	NA	1.67% 0.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Tahini	Recommended Dietary Allowance
Calcium	5.7% 57mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	179% 1.6mg	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	85% 6.8mg	112% 8.95mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	63.3% 1.46mg	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	165% 1158mg	105% 732mg	700mg per day for Men 19-50 years
Potassium	14.4% 491mg	12% 414mg	3400mg per day for Men 19-50 years
Selenium	NA	62.5% 34.4μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	42% 4.62mg	11mg per day for Men 19-50 years
Water	0.027% 1g	0.082% 3.05g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Tahini per 100 g

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

Lets compare vitamin content per 100 grams of Toasted Sunflower Seeds vs Tahini:

• 100 grams of Toasted Sunflower Seeds have 10.2 times more Vitamin B5, 5.4 times more Vitamin B6 and 2.4 times more Vitamin B9 than Tahini.
• While 100 g of Sesame Butter from Roasted Kernels contain 3.8 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.3 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Sesame Butter from Roasted Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Toasted Sunflower Seeds vs Tahini:

• 100 grams of Toasted Sunflower Seeds have 1.4 times more Magnesium, 1.5 times more Manganese and 1.6 times more Phosphorus than Tahini.
• While 100 g of Sesame Butter from Roasted Kernels contain 7.5 times more Calcium, 1.3 times more Iron and 38.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Tahini contain similar levels of Copper, Potassium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Toasted Sunflower Seeds have 1.6 times more Omega 6 and 1.2 times more Fiber than Tahini.
• While 100 g of Sesame Butter from Roasted Kernels contain 1.3 times more Saturated Fat and 5.2 times more Omega 3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Tahini offer comparable quantities of Energy, Fat, Carbohydrate and Protein per 100 grams.