Comparing Nutrients in 14 ounces Plain Almond Butter VS Sesame Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter	13%	76%	11%
Sesame Seed Kernels	12%	81%	7%

Macro Nutrients

	Plain Almond Butter	Sesame Seed Kernels	Recommended Dietary Allowance
Energy	84% 2437kcal	86.4% 2504kcal	2900kcal per day for Men 19-50 years
Fat	227% 220g	250% 243g	97g per day for Men 19-50 years
Saturated Fat	51.5% 16.5g	112% 36g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	65.2% 1.04g	1.6g per day for Men 19-50 years
Omega 6	318% 54g	589% 100g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.5% 74.7g	36% 46.6g	130g per day for Men 19-50 years
Sugars	24.3% 17.6g	2.63% 1.9g	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	0% 0g	0.38% 0.28g	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	% 0.079g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 17.2g	% 1.23g	g per day for Men 19-50 years
Fiber	108% 41g	121% 46g	38g per day for Men 19-50 years
Protein	149% 83g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	Sesame Seed Kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	231% 2.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	287% 3.73mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78.3% 12.5mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.2% 1.26mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	758% 227μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	52.6% 210μg	114% 456μg	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% 0mg	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	641% 96mg	44.5% 6.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Almond Butter	Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	138% 1377mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	617% 5.56mg	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	173% 14mg	316% 25.2mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	326% 1369mg	420mg per day for Men 19-50 years
Manganese	368% 8.46mg	248% 5.7mg	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	288% 2016mg	378% 2647mg	700mg per day for Men 19-50 years
Potassium	87.3% 2969mg	43% 1469mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	248% 137μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	12.4% 187mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	243% 26.7mg	11mg per day for Men 19-50 years
Water	0.18% 6.5g	0.4% 15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Plain Almond Butter vs Sesame Seed Kernels:

• Plain Almond Butter no Salt has 10.4 times more Vitamin B2 and 14.4 times more Vitamin E than Dried Hulled Sesame Seed Kernels.
• While Dried Hulled Sesame Seed Kernels contain 17 times more Vitamin B1, 1.8 times more Vitamin B3, 3.9 times more Vitamin B6 and 2.2 times more Vitamin B9 than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Dried Hulled Sesame Seed Kernels have similar amounts of Vitamin B5 per 14 oz.
• Both Plain Almond Butter no Salt as well as Dried Hulled Sesame Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Plain Almond Butter vs Sesame Seed Kernels:

• Plain Almond Butter no Salt has 5.8 times more Calcium, 1.5 times more Manganese and 2 times more Potassium than Dried Hulled Sesame Seed Kernels.
• While Dried Hulled Sesame Seed Kernels contain 1.5 times more Copper, 1.8 times more Iron, 1.3 times more Phosphorus, 14.3 times more Selenium, 6.7 times more Sodium and 2 times more Zinc than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Dried Hulled Sesame Seed Kernels have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Plain Almond Butter no Salt has 1.6 times more Carbohydrate and 9.2 times more Sugars than Dried Hulled Sesame Seed Kernels.
• While Dried Hulled Sesame Seed Kernels contain 2.2 times more Saturated Fat, 37.6 times more Omega 3 and 1.9 times more Omega 6 than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Dried Hulled Sesame Seed Kernels have similar amounts of Energy, Fat, Fiber and Protein per 14 oz.
• Both Plain Almond Butter no Salt as well as Dried Hulled Sesame Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.