Nutrients in 300 calories of Whole Sesame Seeds

Dried Whole Sesame Seeds (Sesamum indicum).

Weight per 300 Calories

Whole Sesame Seeds

52.4g

Dried Whole Sesame Seeds has very high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

12%

73%

15%

300 kcal ▼

Macro Nutrients

Whole Sesame Seeds

Energy300 kcal

10.3%

Dried Whole Sesame Seeds have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat26 g

27%

Dried Whole Sesame Seeds have 26.005235602094 g of Fat per 300 calories, which is 27% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat3.64 g

11.4%

Dried Whole Sesame Seeds have 3.6424083769634 g of Saturated Fat per 300 calories, which is 11.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.2 g

12.3%

Dried Whole Sesame Seeds have 0.19685863874346 g of Omega 3 per 300 calories, which is 12.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 611 g

66%

Dried Whole Sesame Seeds have 11.19109947644 g of Omega 6 per 300 calories, which is 66% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Dried Whole Sesame Seeds have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate12.3 g

9.44%

Dried Whole Sesame Seeds have 12.277486910995 g of Carbohydrate per 300 calories, which is 9.44% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.16 g

0.22%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Dried Whole Sesame Seeds have 0.15706806282723 g of Sugars per 300 calories, which is 0.22% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber6.18 g

16.3%

Dried Whole Sesame Seeds have 6.1780104712042 g of Fiber per 300 calories, which is 16.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein9.3 g

16.6%

Dried Whole Sesame Seeds have 9.282722513089 g of Protein per 300 calories, which is 16.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Whole Sesame Seeds

Vitamin A0 μg

RAE, retinol activity equivalents

Dried Whole Sesame Seeds have 0 μg of Vitamin A per 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.41 mg

34.5%

Thiamine

Dried Whole Sesame Seeds have 0.41413612565445 mg of Vitamin B1 per 300 calories, which is 34.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.13 mg

9.95%

Riboflavin

Dried Whole Sesame Seeds have 0.12931937172775 mg of Vitamin B2 per 300 calories, which is 9.95% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.36 mg

14.8%

Niacin, nicotinic acid, niacinamide

Dried Whole Sesame Seeds have 2.3638743455497 mg of Vitamin B3 per 300 calories, which is 14.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.026 mg

0.52%

Pantothenic acid

Dried Whole Sesame Seeds have 0.026178010471204 mg of Vitamin B5 per 300 calories, which is 0.52% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.41 mg

32%

Pyridoxine

Dried Whole Sesame Seeds have 0.41361256544503 mg of Vitamin B6 per 300 calories, which is 32% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B950.8 μg

12.7%

Folates and Folic Acid

Dried Whole Sesame Seeds have 50.785340314136 μg of Vitamin B9 per 300 calories, which is 12.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Dried Whole Sesame Seeds have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0 mg

Ascorbic acid

Dried Whole Sesame Seeds have 0 mg of Vitamin C per 300 calories, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Dried Whole Sesame Seeds have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.13 mg

0.87%

Tocopherols and Tocotrienols

Dried Whole Sesame Seeds have 0.13089005235602 mg of Vitamin E per 300 calories, which is 0.87% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0 μg

Phytomenadione or phylloquinone

Dried Whole Sesame Seeds have 0 μg of Vitamin K per 300 calories, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Whole Sesame Seeds

Calcium510 mg

51%

Dried Whole Sesame Seeds have 510.47120418848 mg of Calcium per 300 calories, which is 51% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper2.14 mg

237%

Dried Whole Sesame Seeds have 2.1371727748691 mg of Copper per 300 calories, which is 237% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron7.6 mg

95%

Dried Whole Sesame Seeds have 7.6178010471204 mg of Iron per 300 calories, which is 95% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium184 mg

43.8%

Dried Whole Sesame Seeds have 183.76963350785 mg of Magnesium per 300 calories, which is 43.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.3 mg

56%

Dried Whole Sesame Seeds have 1.2879581151832 mg of Manganese per 300 calories, which is 56% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus329 mg

47%

Dried Whole Sesame Seeds have 329.31937172775 mg of Phosphorus per 300 calories, which is 47% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium245 mg

7.2%

Dried Whole Sesame Seeds have 245.02617801047 mg of Potassium per 300 calories, which is 7.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium18 μg

32.7%

Dried Whole Sesame Seeds have 18.010471204188 μg of Selenium per 300 calories, which is 32.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium5.76 mg

0.38%

Dried Whole Sesame Seeds have 5.7591623036649 mg of Sodium per 300 calories, which is 0.38% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.06 mg

37%

Dried Whole Sesame Seeds have 4.0575916230366 mg of Zinc per 300 calories, which is 37% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water2.46 g

0.066%

Dried Whole Sesame Seeds have 2.455497382199 g of Water per 300 calories, which is 0.066% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Dried Whole Sesame Seeds:

300 calories of Whole Sesame Seeds is an excellent source of Vitamin B1 and Vitamin B6.
It has a good amount of Vitamin B2, Vitamin B3 and Vitamin B9.
While 300 calories of product has trace amounts of Vitamin E, it has no Vitamin A, Vitamin B5, Vitamin B12, Vitamin C, Vitamin D and Vitamin K.

Minerals in 300 calories of Dried Whole Sesame Seeds:

300 calories of Whole Sesame Seeds has outstanding amounts of Copper and Iron.
It is an excellent source of Calcium, Magnesium, Manganese, Phosphorus, Selenium and Zinc.
It also has a good amount of Potassium.
It has no Sodium.

Macronutrients in 300 calories of Dried Whole Sesame Seeds:

300 calories of Whole Sesame Seeds is an excellent source of Fat and Omega 6.
It has a good amount of Saturated Fat, Omega 3, Carbohydrate, Fiber and Protein.
It has no Sugars.

Compare Dried Whole Sesame Seeds with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Whole Sesame Seeds

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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