Comparing Nutrients in 14 ounces Blanched Almonds VS Sesame Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Sesame Seed Kernels	12%	81%	7%

Macro Nutrients

	Blanched Almonds	Sesame Seed Kernels	Recommended Dietary Allowance
Energy	80.7% 2342kcal	86.4% 2504kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	250% 243g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	112% 36g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	65.2% 1.04g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	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% 74g	36% 46.6g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	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	% 0.12g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 1.23g	g per day for Men 19-50 years
Fiber	103% 39.3g	121% 46g	38g per day for Men 19-50 years
Protein	152% 85g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	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	63% 0.76mg	231% 2.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	122% 1.6mg	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	48.6% 194μg	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	628% 94mg	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

	Blanched Almonds	Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	94% 937mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	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	163% 13mg	316% 25.2mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	326% 1369mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	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	273% 1909mg	378% 2647mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	43% 1469mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	248% 137μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	12.4% 187mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	243% 26.7mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Sesame Seed Kernels per 14 oz

Compare the macro and micronutrient content in 14 oz of Blanched Almonds versus 14 oz of Sesame Seed Kernels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Sesame Seed Kernels:

• 14 ounces of Blanched Almonds have 7.9 times more Vitamin B2 and 14.1 times more Vitamin E than Sesame Seed Kernels.
• While 14 oz of Dried Hulled Sesame Seed Kernels contain 3.7 times more Vitamin B1, 1.7 times more Vitamin B3, 3.5 times more Vitamin B6 and 2.3 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds and Sesame Seed Kernels provide similar amounts of Vitamin B5 per 14 ounces.
• Both Blanched Almonds 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 ounces.

Comparing minerals per 14 ounces for Blanched Almonds vs Sesame Seed Kernels:

• 14 ounces of Blanched Almonds have 3.9 times more Calcium, 1.3 times more Manganese and 1.8 times more Potassium than Sesame Seed Kernels.
• While 14 oz of Dried Hulled Sesame Seed Kernels contain 1.4 times more Copper, 1.9 times more Iron, 1.3 times more Magnesium, 1.4 times more Phosphorus, 10.8 times more Selenium, 2.5 times more Sodium and 2.3 times more Zinc than Blanched Almonds.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 1.6 times more Carbohydrate and 9.6 times more Sugars than Sesame Seed Kernels.
• While 14 oz of Dried Hulled Sesame Seed Kernels contain 2.3 times more Saturated Fat, 65.8 times more Omega 3 and 2 times more Omega 6 than Blanched Almonds.
• Both Blanched Almonds and Sesame Seed Kernels offer comparable quantities of Energy, Fat, Fiber and Protein per 14 ounces.
• 14 ounces of Blanched Almonds provide inadequate amounts of Omega 3