sesame seed

sesameseeds2x-58a4b41c3df78c4758d5c507

PRIMARY MICRO NUTRIENTS	iron, copper, phosphorus, potassium
SECONDARY MICRO NUTRIENTS	calcium, zinc, selenium, manganese, Vit B1
TERTIARY MICRO NUTRIENTS	Vit B2, B3, Folate, magnesium
NUTRITIONAL HIGHLIGHTS and FUNCTIONAL BENEFITS, PHYTO-NUTRIENTS and AMINO ACIDs	Beneficial effects of monounsaturated veg fat
DANGERS	Moderate oxalates (kidneys)

			Sesame, tahini
Nutrient	RDA	Unit	per100g	%RDA per 100g	%RDA per 25g serving
Water		g	3.05
Energy		kcal	595
Protein		g	17
Total lipid (fat)		g	53.76
Carbohydrate, by difference		g	21.19
Fiber, total dietary		g	9.3
Sugars, total		g	0.49
Minerals
Calcium, Ca	1000.0	mg	426	42.6%	10.7%
Iron, Fe	8.0	mg	8.95	111.9%	28.0%
Magnesium, Mg	420.0	mg	95	22.6%	5.7%
Phosphorus, P	700.0	mg	732	104.6%	26.1%
Potassium, K	470.0	mg	414	88.1%	22.0%
Sodium, Na		mg	115
Zinc, Zn	11.0	mg	4.62	42.0%	10.5%
Copper, Cu	0.9	mg	1.61	178.9%	44.7%
Manganese, Mn	2.3	mg	1.456	63.3%	15.8%
Selenium, Se	55.0	Âµg	34.4	62.5%	15.6%
Vitamins
Vitamin C, total ascorbic acid	90.0	mg	0	0.0%	0.0%
Thiamin	1.2	mg	1.22	101.7%	25.4%
Riboflavin	1.3	mg	0.473	36.4%	9.1%
Niacin	16.0	mg	5.45	34.1%	8.5%
Pantothenic acid	5.0	mg	0.693	13.9%	3.5%
Vitamin B-6	1.7	mg	0.149	8.8%	2.2%
Folate, total	400.0	Âµg	98	24.5%	6.1%
Choline, total		mg	25.8
Betaine		mg
Vitamin B-12	2.4	Âµg	0	0.0%	0.0%
Vitamin A, IU	5000.0	IU	67	1.3%	0.3%
Vitamin E, total	15.0	mg	0.25	1.7%	0.4%
Vitamin D	600.0	IU	0	0.0%	0.0%
Vitamin K (phylloquinone)	120.0	Âµg	0	0.0%	0.0%
Lipids
Fatty acids, total saturated		g	7.529
Fatty acids, total monounsaturated		g	20.302
Fatty acids, total polyunsaturated		g	23.564
Amino Acids
Tryptophan		g	0.372
Threonine		g	0.706
Isoleucine		g	0.731
Leucine		g	1.302
Lysine		g	0.545
Methionine		g	0.561
Cystine		g	0.343
Phenylalanine		g	0.901
Tyrosine		g	0.712
Valine		g	0.95
Arginine		g	2.521
Histidine		g	0.5
Alanine		g	0.889
Aspartic acid		g	1.578
Glutamic acid		g	3.792
Glycine		g	1.165
Proline		g	0.776
Serine		g	0.927

RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

World’s Healthiest Foods – an excellent online food and nutrition encyclopedia

Self Nutrition Data: an online nutrient breakdown of foods