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
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 µg 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 µg 98 24.5% 6.1%
Choline, total mg 25.8
Betaine mg
Vitamin B-12 2.4 µg 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 µg 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

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