Comparing Nutrients in 14 ounces Walnuts VS Sesame Butter

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Sesame Butter	12%	73%	15%

Macro Nutrients

	Walnuts	Sesame Butter	Recommended Dietary Allowance
Energy	89.5% 2596kcal	80% 2326kcal	2900kcal per day for Men 19-50 years
Fat	267% 259g	208% 202g	97g per day for Men 19-50 years
Saturated Fat	76% 24.3g	88.4% 28.3g	32g per day for Men 19-50 years
Omega 3	2252% 36g	96% 1.53g	1.6g per day for Men 19-50 years
Omega 6	889% 151g	511% 87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	73.4% 95g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	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	0.49% 0.36g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 9.64g	NA	g per day for Men 19-50 years
Fiber	70% 26.6g	57.4% 22g	38g per day for Men 19-50 years
Protein	108% 60.4g	128% 71.8g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Sesame Butter	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	113% 1.35mg	79.4% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	166% 26.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	4.13% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.13mg	249% 3.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	229% 68.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	97% 389μg	99% 397μg	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	5.73% 5.16mg	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	18.5% 2.78mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Sesame Butter	Recommended Dietary Allowance
Calcium	39% 389mg	381% 3810mg	1000mg per day for Men 19-50 years
Copper	699% 6.3mg	1858% 16.7mg	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	144% 11.5mg	953% 76.2mg	8mg per day for Men 19-50 years
Magnesium	149% 627mg	342% 1437mg	420mg per day for Men 19-50 years
Manganese	589% 13.5mg	438% 10mg	2.3mg per day for Men 19-50 years
Molybdenum	185% 83.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	196% 1373mg	374% 2616mg	700mg per day for Men 19-50 years
Potassium	51.5% 1750mg	68% 2310mg	3400mg per day for Men 19-50 years
Selenium	35.4% 19.4μg	256% 141μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	111% 12.3mg	263% 29mg	11mg per day for Men 19-50 years
Water	0.44% 16g	0.17% 6.35g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Sesame Butter per 14 oz

Compare the macro and micronutrient content in 14 oz of Walnuts versus 14 oz of Sesame Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Walnuts vs Sesame Butter:

• 14 ounces of Walnuts have 1.4 times more Vitamin B1 and 11 times more Vitamin B5 than Sesame Butter.
• While 14 oz of Sesame Butter paste contain 1.3 times more Vitamin B2, 6 times more Vitamin B3 and 1.5 times more Vitamin B6 than English Walnuts.
• Both Walnuts and Sesame Butter provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Sesame Butter have insufficient amounts of Vitamin B5
• Both English Walnuts as well as Sesame Butter paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Walnuts vs Sesame Butter:

• 14 ounces of Walnuts have 1.3 times more Manganese than Sesame Butter.
• While 14 oz of Sesame Butter paste contain 9.8 times more Calcium, 2.7 times more Copper, 6.6 times more Iron, 2.3 times more Magnesium, 1.9 times more Phosphorus, 1.3 times more Potassium, 7.2 times more Selenium and 2.4 times more Zinc than English Walnuts.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Walnuts have 1.3 times more Fat, 23.6 times more Omega 3, 1.7 times more Omega 6 and 1.2 times more Fiber than Sesame Butter.
• While 14 oz of Sesame Butter paste contain 1.8 times more Carbohydrate than English Walnuts.
• Both Walnuts and Sesame Butter offer comparable quantities of Energy, Saturated Fat and Protein per 14 ounces.