Comparing Nutrients in 100 calories All Flavors Except Macadamia Wheat-based Formulated VS Sesame Seed Kernels

Weight per 100 calories

• All Flavors Except Macadamia Wheat-based Formulated: 15.5g
• Sesame Seed Kernels: 16g

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

Which food has more nutrients per 100 calories - All Flavors Except Macadamia Wheat-based Formulated or Sesame Seed Kernels?

Macros Ratio

	Protein	Fat	Carbs
All Flavors Except Macadamia Wheat-based Formulated	8%	81%	11%
Sesame Seed Kernels	12%	81%	7%

Macro Nutrients

	All Flavors Except Macadamia Wheat-based Formulated	Sesame Seed Kernels	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.93% 9.63g	10% 9.7g	97g per day for Men 19-50 years
Saturated Fat	4.53% 1.45g	4.5% 1.44g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	2.6% 0.042g	1.6g per day for Men 19-50 years
Omega 6	20.4% 3.47g	23.5% 4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.47% 3.2g	1.43% 1.86g	130g per day for Men 19-50 years
Sugars	NA	0.1% 0.076g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.015% 0.011g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 0.016g	g per day for Men 19-50 years
Sucrose	NA	% 0.049g	g per day for Men 19-50 years
Fiber	2.1% 0.8g	4.84% 1.84g	38g per day for Men 19-50 years
Protein	3.6% 2.03g	5.8% 3.24g	56g per day for Men 19-50 years

Vitamins

	All Flavors Except Macadamia Wheat-based Formulated	Sesame Seed Kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.053% 0.48μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.15% 0.062mg	9.23% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.57% 0.046mg	1.1% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.45% 0.23mg	5.74% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.96% 0.048mg	0.92% 0.046mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.14% 0.054mg	4.88% 0.063mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.83% 19.3μg	4.56% 18.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.017% 0.015mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.77% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	All Flavors Except Macadamia Wheat-based Formulated	Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	0.34% 3.4mg	0.95% 9.5mg	1000mg per day for Men 19-50 years
Copper	3.1% 0.028mg	24.7% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	5.02% 0.4mg	12.6% 1mg	8mg per day for Men 19-50 years
Magnesium	2.17% 9.1mg	13% 54.7mg	420mg per day for Men 19-50 years
Manganese	46.7% 1.07mg	9.92% 0.23mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	8.1% 56.6mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	1.45% 49.5mg	1.72% 58.6mg	3400mg per day for Men 19-50 years
Selenium	NA	9.9% 5.45μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0.5% 7.45mg	1500mg per day for Men 19-50 years
Zinc	4.16% 0.46mg	9.7% 1.07mg	11mg per day for Men 19-50 years
Water	0.008% 0.31g	0.016% 0.59g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of All Flavors Except Macadamia Wheat-based Formulated vs Sesame Seed Kernels:

• All Flavors Except Macadamia Wheat-based Formulated no Salt have 3.3 times more Vitamin B2 than Dried Hulled Sesame Seed Kernels.
• While Dried Hulled Sesame Seed Kernels contain 1.8 times more Vitamin B1 and 4 times more Vitamin B3 than All Flavors Except Macadamia Wheat-based Formulated no Salt.
• Both All Flavors Except Macadamia Wheat-based Formulated no Salt and Dried Hulled Sesame Seed Kernels have similar amounts of Vitamin B6 and Vitamin B9 per 100 kcal.
• Both All Flavors Except Macadamia Wheat-based Formulated no Salt as well as Dried Hulled Sesame Seed Kernels have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for All Flavors Except Macadamia Wheat-based Formulated vs Sesame Seed Kernels:

• All Flavors Except Macadamia Wheat-based Formulated no Salt have 4.7 times more Manganese than Dried Hulled Sesame Seed Kernels.
• While Dried Hulled Sesame Seed Kernels contain 7.9 times more Copper, 2.5 times more Iron, 6 times more Magnesium, 1.9 times more Phosphorus and 2.3 times more Zinc than All Flavors Except Macadamia Wheat-based Formulated no Salt.
• Both All Flavors Except Macadamia Wheat-based Formulated no Salt and Dried Hulled Sesame Seed Kernels have similar amounts of Potassium per 100 kcal.
• Both All Flavors Except Macadamia Wheat-based Formulated no Salt as well as Dried Hulled Sesame Seed Kernels have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• All Flavors Except Macadamia Wheat-based Formulated no Salt have 6.6 times more Omega 3 and 1.7 times more Carbohydrate than Dried Hulled Sesame Seed Kernels.
• While Dried Hulled Sesame Seed Kernels contain 2.3 times more Fiber and 1.6 times more Protein than All Flavors Except Macadamia Wheat-based Formulated no Salt.
• Both All Flavors Except Macadamia Wheat-based Formulated no Salt and Dried Hulled Sesame Seed Kernels have similar amounts of Energy, Fat, Saturated Fat and Omega 6 per 100 kcal.
• Both All Flavors Except Macadamia Wheat-based Formulated no Salt as well as Dried Hulled Sesame Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.