Comparing Nutrients in 14 ounces Dried Butternuts VS Roasted Sesame Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Roasted Sesame Seeds	11%	72%	17%

Macro Nutrients

	Dried Butternuts	Roasted Sesame Seeds	Recommended Dietary Allowance
Energy	83.8% 2429kcal	77.3% 2242kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	196% 191g	97g per day for Men 19-50 years
Saturated Fat	16% 5.2g	83.4% 26.7g	32g per day for Men 19-50 years
Omega 3	2163% 34.6g	90% 1.44g	1.6g per day for Men 19-50 years
Omega 6	787% 134g	482% 82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 48g	78.6% 102g	130g per day for Men 19-50 years
Sugars	NA	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	49% 18.7g	146% 55.6g	38g per day for Men 19-50 years
Protein	176% 99g	120% 67.3g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Roasted Sesame Seeds	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	127% 1.52mg	266% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	76.6% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	114% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.2% 2.5mg	4.05% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	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	65.5% 262μg	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	14% 12.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Roasted Sesame Seeds	Recommended Dietary Allowance
Calcium	21% 210mg	393% 3925mg	1000mg per day for Men 19-50 years
Copper	198% 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	199% 16mg	732% 58.6mg	8mg per day for Men 19-50 years
Magnesium	224% 941mg	336% 1413mg	420mg per day for Men 19-50 years
Manganese	1132% 26mg	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	253% 1770mg	362% 2532mg	700mg per day for Men 19-50 years
Potassium	49% 1671mg	55.4% 1885mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	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	113% 12.4mg	258% 28.4mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Roasted Sesame Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Dried Butternuts 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 Dried Butternuts vs Roasted Sesame Seeds:

• 14 ounces of Dried Butternuts have 12.4 times more Vitamin B5 and more Vitamin C than Roasted Sesame Seeds.
• While 14 oz of Roasted Whole Sesame Seeds contain 2.1 times more Vitamin B1, 1.7 times more Vitamin B2, 4.4 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.5 times more Vitamin B9 than Dried Butternuts.
• 14 ounces of Roasted Sesame Seeds have insufficient amounts of Vitamin B5 and Vitamin C
• Both Dried Butternuts as well as Roasted Whole Sesame Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Dried Butternuts vs Roasted Sesame Seeds:

• 14 ounces of Dried Butternuts have 2.6 times more Manganese than Roasted Sesame Seeds.
• While 14 oz of Roasted Whole Sesame Seeds contain 18.7 times more Calcium, 5.5 times more Copper, 3.7 times more Iron, 1.5 times more Magnesium, 1.4 times more Phosphorus, 2 times more Selenium and 2.3 times more Zinc than Dried Butternuts.
• Both Dried Butternuts and Roasted Sesame Seeds contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Butternuts have 24 times more Omega 3, 1.6 times more Omega 6 and 1.5 times more Protein than Roasted Sesame Seeds.
• While 14 oz of Roasted Whole Sesame Seeds contain 5.1 times more Saturated Fat, 2.1 times more Carbohydrate and 3 times more Fiber than Dried Butternuts.
• Both Dried Butternuts and Roasted Sesame Seeds offer comparable quantities of Energy and Fat per 14 ounces.