Comparing Nutrients in 14 ounces Almond paste VS Roasted Sesame Seeds

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Roasted Sesame Seeds	11%	72%	17%

Macro Nutrients

	Almond paste	Roasted Sesame Seeds	Recommended Dietary Allowance
Energy	62.7% 1818kcal	77.3% 2242kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	196% 191g	97g per day for Men 19-50 years
Saturated Fat	32.6% 10.4g	83.4% 26.7g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	90% 1.44g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	482% 82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	146% 190g	78.6% 102g	130g per day for Men 19-50 years
Sugars	198% 144g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	50% 19g	146% 55.6g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	120% 67.3g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Roasted Sesame Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	266% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	76.6% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.64mg	114% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.97% 0.45mg	4.05% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	245% 3.2mg	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	72.4% 290μg	97% 389μg	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	0.44% 0.4mg	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	358% 53.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Roasted Sesame Seeds	Recommended Dietary Allowance
Calcium	68.3% 683mg	393% 3925mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	1089% 9.8mg	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	79.4% 6.35mg	732% 58.6mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	336% 1413mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	431% 9.9mg	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	146% 1024mg	362% 2532mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	55.4% 1885mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	248% 137μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	53.4% 5.87mg	258% 28.4mg	11mg per day for Men 19-50 years
Water	1.5% 56g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Roasted Sesame Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Almond paste versus 14 oz of Roasted Sesame Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Almond paste vs Roasted Sesame Seeds:

• 14 ounces of Almond paste have 1.6 times more Vitamin B2 and 2.2 times more Vitamin B5 than Roasted Sesame Seeds.
• While 14 oz of Roasted Whole Sesame Seeds contain 9.8 times more Vitamin B1, 3.2 times more Vitamin B3, 22.3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Almond paste.
• 14 ounces of Roasted Sesame Seeds have insufficient amounts of Vitamin B5
• Both Almond paste as well as Roasted Whole Sesame Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Almond paste vs Roasted Sesame Seeds:

• 14 oz of Roasted Whole Sesame Seeds contain 5.8 times more Calcium, 5.4 times more Copper, 9.2 times more Iron, 2.7 times more Magnesium, 2.9 times more Manganese, 2.5 times more Phosphorus, 1.5 times more Potassium, 8.2 times more Selenium and 4.8 times more Zinc than Almond paste.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almond paste have 1.9 times more Carbohydrate than Roasted Sesame Seeds.
• While 14 oz of Roasted Whole Sesame Seeds contain 1.7 times more Fat, 2.6 times more Saturated Fat, 1.8 times more Omega 3, 3.7 times more Omega 6, 2.9 times more Fiber and 1.9 times more Protein than Almond paste.
• Both Almond paste and Roasted Sesame Seeds offer comparable quantities of Energy per 14 ounces.