Comparing Nutrients in 500 calories Toasted Sesame Seed KernelsVS Partially Defatted Sesame Flour

Weight per 500 calories

Toasted Sesame Seed Kernels

88.2g

Partially Defatted Sesame Flour

131g

Toasted Sesame Seed Kernels have 1.5 times more energy per 100g than Partially Defatted Sesame Flour. It has very high energy density when compared to other foods. Partially Defatted Sesame Flour having high energy density.

Which food has more nutrients per 500 calories - Toasted Sesame Seed Kernels or Partially Defatted Sesame Flour?

Macros Ratio

Protein Fat Carbs

Toasted Sesame Seed Kernels

11%

72%

17%

Partially Defatted Sesame Flour

39%

26%

35%

500 kcal ▼

Macro Nutrients

Toasted Sesame Seed Kernelsvs Partially Defatted Sesame Flour

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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43.6%42.3g

Fat

16%15.6g

42.3 gvs15.6 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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18.5%5.93g

Saturated Fat

6.7%2.14g

5.93 gvs2.14 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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20%0.32g

Omega 3

7.2%0.12g

0.32 gvs0.12 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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107%18.2g

Omega 6

38.6%6.57g

18.2 gvs6.57 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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17.7%23g

Carbohydrate

35.4%46g

23 gvs46 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.58%0.42g

Sugars

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

0.42 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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39.2%15g

Fiber

15 gvsNA g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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26.7%15g

Protein

94%52.8g

15 gvs52.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Toasted Sesame Seed Kernelsvs Partially Defatted Sesame Flour

0.29%2.65μg

Vitamin A

0.44%3.93μg

RAE, retinol activity equivalents

2.65 μgvs3.93 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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88.6%1.06mg

Vitamin B1

276%3.3mg

Thiamine

1.06 mgvs3.3 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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31.6%0.41mg

Vitamin B2

27%0.35mg

Riboflavin

0.41 mgvs0.35 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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30%4.8mg

Vitamin B3

103%16.5mg

Niacin, nicotinic acid, niacinamide

4.8 mgvs16.5 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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12%0.6mg

Vitamin B5

72.3%3.6mg

Pantothenic acid

0.6 mgvs3.6 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.9%0.13mg

Vitamin B6

15.3%0.2mg

Pyridoxine

0.13 mgvs0.2 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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21%84.7μg

Vitamin B9

9.5%38μg

Folates and Folic Acid

84.7 μgvs38 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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1.47%0.22mg

Vitamin E

Tocopherols and Tocotrienols

0.22 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Toasted Sesame Seed Kernelsvs Partially Defatted Sesame Flour

11.6%116mg

Calcium

19.6%196mg

116 mgvs196 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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143%1.3mg

Copper

208%1.87mg

1.3 mgvs1.87 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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85.8%6.86mg

Iron

234%18.7mg

6.86 mgvs18.7 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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72.6%305mg

Magnesium

113%474mg

305 mgvs474 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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54.7%1.26mg

Manganese

80%1.84mg

1.26 mgvs1.84 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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98%683mg

Phosphorus

151%1060mg

683 mgvs1060 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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10.5%358mg

Potassium

16.4%556mg

358 mgvs556 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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55%30.3μg

Selenium

30.3 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.3%34.4mg

Sodium

3.58%53.7mg

34.4 mgvs53.7 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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82%9.02mg

Zinc

127%14mg

9.02 mgvs14 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.12%4.4g

Water

0.23%8.65g

4.4 gvs8.65 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Toasted Sesame Seed Kernels vs Partially Defatted Sesame Flour:

Toasted Hulled Sesame Seed Kernels have 2.2 times more Vitamin B9 than Partially Defatted Sesame Flour.
While Partially Defatted Sesame Flour contains 3.1 times more Vitamin B1, 3.4 times more Vitamin B3, 6 times more Vitamin B5 and 1.5 times more Vitamin B6 than Toasted Hulled Sesame Seed Kernels.
Both Toasted Hulled Sesame Seed Kernels and Partially Defatted Sesame Flour have similar amounts of Vitamin B2 per 500 kcal.
Both Toasted Hulled Sesame Seed Kernels as well as Partially Defatted Sesame Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Toasted Sesame Seed Kernels vs Partially Defatted Sesame Flour:

Partially Defatted Sesame Flour contains 1.7 times more Calcium, 1.5 times more Copper, 2.7 times more Iron, 1.6 times more Magnesium, 1.5 times more Manganese, 1.6 times more Phosphorus, 1.6 times more Potassium and 1.6 times more Zinc than Toasted Hulled Sesame Seed Kernels.

Comparison of macro-nutrients per 500 calories:

Toasted Hulled Sesame Seed Kernels have 2.7 times more Fat, 2.8 times more Saturated Fat, 2.8 times more Omega 3 and 2.8 times more Omega 6 than Partially Defatted Sesame Flour.
While Partially Defatted Sesame Flour contains 2 times more Carbohydrate and 3.5 times more Protein than Toasted Hulled Sesame Seed Kernels.
Both Toasted Hulled Sesame Seed Kernels and Partially Defatted Sesame Flour have similar amounts of Energy per 500 kcal.
Both Toasted Hulled Sesame Seed Kernels as well as Partially Defatted Sesame Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Toasted Sesame Seed KernelsVS Low fat Sesame FlourPartially Defatted Sesame FlourVS Low fat Sesame Flour

Compare Foods

Comparing Nutrients in 500 calories Toasted Sesame Seed KernelsVS Partially Defatted Sesame Flour

Weight per 500 calories

Which food has more nutrients per 500 calories - Toasted Sesame Seed Kernels or Partially Defatted Sesame Flour?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: