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Comparing Nutrients in 300 calories Sesame FlourVS Raw Tahini

Weight per 300 calories

Sesame Flour
57g
Raw Tahini
49.4g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Sesame Flour or Raw Tahini?

Macros Ratio

Protein Fat Carbs

Sesame Flour
22%
59%
19%
Raw Tahini
11%
78%
11%
300 kcal ▼

Macro Nutrients

Sesame Flourvs Raw Tahini
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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22%21g
Fat
28.8%28g
21 gvs28 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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9.26%2.96g
Saturated Fat
12.2%3.9g
2.96 gvs3.9 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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10%0.16g
Omega 3
13%0.21g
0.16 gvs0.21 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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53.6%9.1g
Omega 6
70.6%12g
9.1 gvs12 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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11.7%15g
Carbohydrate
6.8%8.84g
15 gvs8.84 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
12%4.6g
NA gvs4.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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31.3%17.6g
Protein
16%8.87g
17.6 gvs8.87 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Sesame Flourvs Raw Tahini
0.19%1.7μg
Vitamin A
0.16%1.5μg
RAE, retinol activity equivalents
1.7 μgvs1.5 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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128%1.53mg
Vitamin B1
65.4%0.78mg
Thiamine
1.53 mgvs0.78 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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12.5%0.16mg
Vitamin B2
4.56%0.059mg
Riboflavin
0.16 mgvs0.059 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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47.7%7.62mg
Vitamin B3
17.4%2.8mg
Niacin, nicotinic acid, niacinamide
7.62 mgvs2.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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33.4%1.67mg
Vitamin B5
6.86%0.34mg
Pantothenic acid
1.67 mgvs0.34 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6.67%0.087mg
Vitamin B6
5.66%0.074mg
Pyridoxine
0.087 mgvs0.074 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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4.42%17.7μg
Vitamin B9
12%48.4μg
Folates and Folic Acid
17.7 μgvs48.4 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
NA
Phytomenadione or phylloquinone
NA μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Sesame Flourvs Raw Tahini
9.07%91mg
Calcium
6.97%69.7mg
91 mgvs69.7 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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96%0.87mg
Copper
81.7%0.74mg
0.87 mgvs0.74 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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108%8.65mg
Iron
39.2%3.14mg
8.65 mgvs3.14 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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49%206mg
Magnesium
41.5%174mg
206 mgvs174 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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37%0.85mg
Manganese
31.3%0.72mg
0.85 mgvs0.72 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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65.8%460mg
Phosphorus
55.8%390mg
460 mgvs390 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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7.1%241mg
Potassium
6.67%227mg
241 mgvs227 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
NA
Selenium
NA
NA μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.56%23.4mg
Sodium
0.033%0.49mg
23.4 mgvs0.49 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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55.3%6.1mg
Zinc
47%5.16mg
6.1 mgvs5.16 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.014%0.51g
Water
0.04%1.5g
0.51 gvs1.5 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Sesame Flour vs Raw Tahini:
Comparing minerals per 300 calories for Sesame Flour vs Raw Tahini:
Comparison of macro-nutrients per 300 calories:



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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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