Sesame
SESAME
Sesame seeds are characterized by a high content of many vitamins, minerals, proteins, polyunsaturated fatty acids, and phytosterols.
Thus, sesame seeds are rich in vitamin B1 (thiamine) (46.8% of the daily requirement in 100 g), vitamin B6 (pyridoxine) (39.5%), folic acid (24.3%), vitamin PP (nicotinic acid) (22.6%), gamma-tocopherol (16.3%), and vitamin B2 (riboflavin) (12.5%).
The mineral composition of sesame seeds is based on: silicon (663.3%), copper (410.0%), vanadium (136.8%), nickel (126.7%), manganese (123.0%), calcium (113.6%), iron (96.7%), magnesium (87.8%), lithium (77.0%), phosphorus (67.5%), zinc (64.6%), boron (52.9%), zirconium (50.0%), selenium (37.5%), molybdenum (21.4%), cobalt (20.0%), potassium (19.2%), rubidium (11.8%), chromium (11.6%), lead (10.0%), iodine (8.9%).
Sesame seeds contain large amounts of both essential and non-essential amino acids (37.0% and 27.4% per 100 g, respectively), while the content of all amino acids found in seeds (per 100 g) exceeds 10% of the daily requirement. Sesame is particularly rich in essential amino acids: tryptophan (47%), valine (46%), and isoleucine (45%); among the non-essential amino acids, arginine (50.8%) and glycine (40%) dominate.
Sesame seeds are also characterized by a high content of unsaturated fatty acids (99%), especially polyunsaturated omega-6 fatty acids (namely, linoleic acid): 213.7% of the daily requirement is contained in 100 g. The ratio of omega-6 to omega-3 fatty acids is 5.7:1, which is optimal for the human body (for more information, see: Omega-3 or omega-6: which is better?). Sesame also contains a significant amount of monounsaturated omega-9 fatty acid – oleic acid (18.52 g per 100 g), which protects blood vessels from the formation of cholesterol plaques and is a good preventive measure against atherosclerosis.
Sesame seeds are extremely rich in phytosterols (1298.2% of the daily norm in 100 g), the main part of which is beta-sitosterol (525%), which allows sesame to be classified as a female product (for more detailed information, see Avocado).
Sesame contains fiber (22.4%), a large amount of starch (10.2 g per 100 g), and a small amount of sucrose (0.3 g).
The total content of purine bases in 100 g is quite high and amounts to 29.3% of the daily norm.
It should be noted that sesame seeds can accumulate the toxic trace element lead (10% of the daily norm in 100 g).
Calories per 100 g: 573 kcal
Water per 100 g: 4.69 g
Ash per 100 g: 4.45 g
Water per 100 g: 4.69 g
Ash per 100 g: 4.45 g
CHEMICAL COMPOSITION
Vitamins, macro- and microelements, nutrients per 100 g
VITAMINS
| Name | Content, mass fraction per 100 g of product | % of daily requirement | |
| in numbers | visually* | ||
| Vitamin B1 (thiamine) | 0.79 | 46.8 |  |
| Vitamin B2 (riboflavin) | 0.25 | 12.5 |  |
| Vitamin B5 (pantothenic acid) | 0.05 | 1.0 |  |
| Vitamin B6 (pyridoxine) | 0.79 | 39.5 |  |
| Vitamin B9 (folic acid) | 97.0 | 24.3 |  |
| Vitamin B12 (cyanocobalamin) | 0.0 | 0.0 | |
| Vitamin C (ascorbic acid) | 0.0 mg | 0.0 | |
| Vitamin E (alpha-tocopherol) | 0.21-0.30 mg | 1.7 | |
| Beta-tocopherol | 0.0 mg | 0.0 | |
| Gamma-tocopherol | 2.44 mg | 16.3 |  |
| Delta-tocopherol | 0.0 mg | 0.0 | |
| Vitamin D (ergocalciferol) | 0.0 | 0.0 | |
| Vitamin PP (nicotinic acid) | 4.52 mg | 22.6 | |
| Vitamin K (phylloquinone) | 0.3 | 0.3 | |
| Biotin | 1.9 | 3.8 |  |
| Beta-carotene | 5.0 | 0.1 | |
| Alpha-carotene | 0.0 | 0.0 | |
| Lutein + zeaxanthin | 0.0 | 0.0 | |
| Beta-cryptoxanthin | 2.0 | 0.04 | |
| Lycopene | 16.0 | 3.2 | |
| Choline | 25.6 mg | 5.1 | |
| Methylmethionine sulfonium (vitamin U) | 0.0 mg | 0.0 | |
| Betaine trimethylglycine | 0.4 | 0.04 | |
* Full jug – 100% of the daily allowance; empty – 0-1% of the daily allowance.
MINERAL ELEMENTS
Macroelements
| Name | Content, mass fraction per 100 g of product | % of daily requirement | |
| in numbers | Visually | ||
| Potassium | 468.0-497.0 mg | 19.2 | |
| Calcium | 783.0-1474.0 mg | 113.6 |  |
| Silicon | 199.0 mg | 663.3 |  |
| Magnesium | 351.0 mg | 87.8 |  |
| Sodium | 11.0 mg | 0.8 | |
| Sulfur | 16.0 mg | 1.6 | |
| Phosphorus | 453.0-694.0 mg | 67.5 |  |
| Chlorine | 21.0 mg | 0.9 | |
Trace elements and ultra-trace elements
| Name | Content, mass fraction per 100 g of product | % of daily requirement | |
| in numbers | visually | ||
| Aluminum | 50.0 μg | 0.1 | |
| Boron | 37.0 | 52.9 | |
| Vanadium | 54.7 | 136.8 | |
| Iron | 14.5 mg | 96.7 | |
| Iodine | 7.1-15.0 mcg | 8.9 | |
| Cobalt | 2.0 | 20.0 | |
| Lithium | 77.0 | 77.0 |  |
| Manganese | 2460.0 | 123.0 | |
| Copper | 4100.0 mcg | 410.0 | |
| Molybdenum | 15.0 | 21.4 | |
| Arsenic | 0.1 | 0.8 | |
| Nickel | 190.0 | 126.7 | |
| Tin | 2.8 | 0.1 | |
| Rubidium | 11.8 | 11.8 | |
| Lead | 1.0 μg | 10.0 | |
| Selenium | 24.4 μg | 37.5 | |
| Strontium | 17.0 | 2.1 | |
| Thallium | 0.11 | 5.5 | |
| Titanium | 5.9 μg | 0.7 | |
| Fluorine | 3.0 | 0.1 | |
| Chromium | 5.8 μg | 11.6 | |
| Zinc | 7750.0 mcg | 64.6 | |
| Zirconium | 25.0 | 50.0 | |
PROTEINS AND AMINO ACIDS
| Name | Content, mass fraction per 100 g of product | % of daily value | |
| in numbers | visually | ||
| Total protein content | 17.70 g | 22.1 | |
| Essential amino acid content | 8.06 g | 37.0 | |
| Content of replaceable amino acids | 15.58 g | 27.4 | |
Essential amino acids
| Acid name | Content, g per 100 g of product | % of daily requirement | |
| In numbers | Visually | ||
| Valine | 0.990-1.200 g | 46.0 | |
| Histidine | 0.600 g | 28.6 | |
| Isoleucine | 0.900 g | 45.0 | |
| Leucine | 1.600 g | 34.8 | |
| Lysine | 0.670 g | 16.3 | |
| Methionine | 0.700 g | 38.9 | |
| Threonine | 0.870 g | 36.3 | |
| Tryptophan | 0.470 g | 47.0 | |
| Phenylalanine | 1.100 g | 36.7 | |
Non-essential amino acids
| Acid name | Content, g per 100 g of product | % of daily requirement | |
| in numbers | Visually | ||
| Alanine | 1.100 g | 16.7 | |
| Arginine | 3,100 g | 50.8 | |
| Aspartic acid | 1,900 g | 15.6 | |
| Glycine | 1.400 g | 40.0 | |
| Glutamic acid | 4.700 g | 34.6 | |
| Proline | 0.970 g | 21.6 | |
| Serine | 1.100 g | 13.3 | |
| Tyrosine | 0.870 g | 29.0 | |
| Cystine | 0.440 g | 24.4 | |
FATS AND FATTY ACIDS
| Name | Content, mass fraction per 100 g of product | % of daily allowance | |
| in figures | Visually | ||
| Total fat content | 49.70 g | 49.7 | |
| Unsaturated fatty acid content | 40.6 g | 99.0 | |
| Omega-3 unsaturated fatty acid content | 0.376 g | 37.6 | |
| Omega-6 unsaturated fatty acid content | 21.372 g | 213.7 | |
| Saturated fatty acid content | 7.0 | 28.0 | |
Unsaturated fatty acids
| Acid name | Content, g per 100 g of product |
| Palmitic acid C 16:1 (omega-7) | 0.149 |
| Oleic C 18:1 (omega-9) | 18.520 |
| Linoleic C 18:2 (omega-6) | 21.372 g |
| Linolenic C 18:3 (omega-3) | 0.376 g |
| Stearidonic C 18:4 (omega-3) | 0.0 |
| Gadoleic C 20:1 (omega-11) | 0.070 |
| Arachidonic C 20:4 (omega-6) | 0.0 |
| Eicosapentaenoic acid C 20:5 (omega-3) | 0.0 |
| Erucic acid C 22:1 (omega-9) | 0.0 |
| Clupanoid C 22:5 (omega-3) | 0.0 |
Saturated Fatty Acids
Sterols
CARBOHYDRATES
PURINE BASES
Units of measurement:
Mass of 1000 seeds: 2.5 g
Tea glass: 250.0 g
Faceted glass: 200.0 g
Teaspoon: 7.0 g
Tablespoon: 20.0 g