Comparing Nutrients in 14 ounces Oil Roasted Almonds VS Roasted Sesame Seeds

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Roasted Sesame Seeds	11%	72%	17%

Macro Nutrients

	Oil Roasted Almonds	Roasted Sesame Seeds	Recommended Dietary Allowance
Energy	83% 2409kcal	77.3% 2242kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	196% 191g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	83.4% 26.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	90% 1.44g	1.6g per day for Men 19-50 years
Omega 6	316% 53.7g	482% 82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	78.6% 102g	130g per day for Men 19-50 years
Sugars	25% 18g	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	0% 0g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 17.4g	NA	g per day for Men 19-50 years
Fiber	110% 41.7g	146% 55.6g	38g per day for Men 19-50 years
Protein	150% 84.3g	120% 67.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	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	30.4% 0.37mg	266% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	76.6% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	114% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	4.05% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	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	26.8% 107μg	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% 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	687% 103mg	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

	Oil Roasted Almonds	Roasted Sesame Seeds	Recommended Dietary Allowance
Calcium	115% 1155mg	393% 3925mg	1000mg per day for Men 19-50 years
Copper	421% 3.8mg	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	183% 14.6mg	732% 58.6mg	8mg per day for Men 19-50 years
Magnesium	259% 1087mg	336% 1413mg	420mg per day for Men 19-50 years
Manganese	425% 9.76mg	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	264% 1850mg	362% 2532mg	700mg per day for Men 19-50 years
Potassium	81.6% 2774mg	55.4% 1885mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	248% 137μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	258% 28.4mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Roasted Sesame Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil Roasted Almonds 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 Oil Roasted Almonds vs Roasted Sesame Seeds:

• 14 ounces of Oil Roasted Almonds have 3.1 times more Vitamin B2 and 4.5 times more Vitamin B5 than Roasted Sesame Seeds.
• While 14 oz of Roasted Whole Sesame Seeds contain 8.7 times more Vitamin B1, 6.8 times more Vitamin B6 and 3.6 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Roasted Sesame Seeds provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Roasted Sesame Seeds have insufficient amounts of Vitamin B5
• Both Oil Roasted Almonds 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 Oil Roasted Almonds vs Roasted Sesame Seeds:

• 14 ounces of Oil Roasted Almonds have 1.5 times more Potassium than Roasted Sesame Seeds.
• While 14 oz of Roasted Whole Sesame Seeds contain 3.4 times more Calcium, 2.6 times more Copper, 4 times more Iron, 1.3 times more Magnesium, 1.4 times more Phosphorus, 8.4 times more Selenium and 2.3 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Roasted Sesame Seeds contain similar levels of Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Almonds have 1.3 times more Protein than Roasted Sesame Seeds.
• While 14 oz of Roasted Whole Sesame Seeds contain 1.6 times more Saturated Fat, more Omega 3, 1.5 times more Omega 6, 1.5 times more Carbohydrate and 1.3 times more Fiber than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Roasted Sesame Seeds offer comparable quantities of Energy and Fat per 14 ounces.
• 14 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3