Comparing Nutrients in 14 ounces Sesame Butter VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Sesame Butter	12%	73%	15%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Sesame Butter	Roasted Almonds	Recommended Dietary Allowance
Energy	80% 2326kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	208% 202g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	88.4% 28.3g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	96% 1.53g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	511% 87g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.4% 95g	64% 83.4g	130g per day for Men 19-50 years
Sugars	NA	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	57.4% 22g	114% 43.3g	38g per day for Men 19-50 years
Protein	128% 71.8g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Sesame Butter	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79.4% 0.95mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	166% 26.6mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.13% 0.21mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	249% 3.24mg	41.5% 0.54mg	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	99% 397μg	54.6% 218μg	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	NA	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Butter	Roasted Almonds	Recommended Dietary Allowance
Calcium	381% 3810mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	1858% 16.7mg	485% 4.36mg	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	953% 76.2mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	342% 1437mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	438% 10mg	385% 8.86mg	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	374% 2616mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	68% 2310mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	256% 141μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	263% 29mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.17% 6.35g	0.26% 9.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Sesame Butter VS Roasted Almonds per 14 oz

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

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

• 14 ounces of Sesame Butter have 3.1 times more Vitamin B1, 1.8 times more Vitamin B3, 6 times more Vitamin B6 and 1.8 times more Vitamin B9 than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 6 times more Vitamin B2 and 6.2 times more Vitamin B5 than Sesame Butter paste.
• 14 ounces of Sesame Butter have insufficient amounts of Vitamin B5
• Both Sesame Butter paste as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sesame Butter vs Roasted Almonds:

• 14 ounces of Sesame Butter have 3.6 times more Calcium, 3.8 times more Copper, 5.1 times more Iron, 1.3 times more Magnesium, 1.4 times more Phosphorus, 17.8 times more Selenium and 2.2 times more Zinc than Roasted Almonds.
• Both Sesame Butter and Roasted Almonds contain similar levels of Manganese and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sesame Butter have 1.7 times more Saturated Fat, 38.5 times more Omega 3 and 1.7 times more Omega 6 than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 2 times more Fiber than Sesame Butter paste.
• Both Sesame Butter and Roasted Almonds offer comparable quantities of Energy, Fat, Carbohydrate and Protein per 14 ounces.
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3