Comparing Nutrients in 14 ounces Partially Defatted Sesame Meal VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Partially Defatted Sesame Meal	11%	72%	17%
Almonds	14%	72%	14%

Macro Nutrients

	Partially Defatted Sesame Meal	Almonds	Recommended Dietary Allowance
Energy	77.6% 2250kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	196% 191g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	83.4% 26.7g	47% 15g	32g per day for Men 19-50 years
Omega 3	90% 1.44g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	482% 82g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.5% 103g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	NA	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	NA	131% 49.6g	38g per day for Men 19-50 years
Protein	120% 67.3g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Partially Defatted Sesame Meal	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	851% 10.2mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84% 1.1mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	318% 51mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	223% 11mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.6% 0.58mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29.8% 119μg	43.7% 175μg	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	678% 102mg	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

	Partially Defatted Sesame Meal	Almonds	Recommended Dietary Allowance
Calcium	60.7% 607mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	643% 5.8mg	455% 4.1mg	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	722% 57.7mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	327% 1373mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	246% 5.66mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	439% 3072mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	47.4% 1611mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	NA	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	10.3% 155mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.47% 17.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Partially Defatted Sesame Meal VS Almonds per 14 oz

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

Lets compare vitamin content per 14 ounces of Partially Defatted Sesame Meal vs Almonds:

• 14 ounces of Partially Defatted Sesame Meal have 12.6 times more Vitamin B1, 3.5 times more Vitamin B3 and 6 times more Vitamin B5 than Almonds.
• While 14 oz of Almonds contain 4.1 times more Vitamin B2 and 1.5 times more Vitamin B9 than Partially Defatted Sesame Meal.
• Both Partially Defatted Sesame Meal and Almonds provide similar amounts of Vitamin B6 per 14 ounces.
• Both Partially Defatted Sesame Meal as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Partially Defatted Sesame Meal vs Almonds:

• 14 ounces of Partially Defatted Sesame Meal have 1.4 times more Copper, 3.9 times more Iron, 1.3 times more Magnesium, 1.6 times more Phosphorus, 39 times more Sodium and 3.3 times more Zinc than Almonds.
• While 14 oz of Almonds contain 1.8 times more Calcium, 1.5 times more Manganese and 1.8 times more Potassium than Partially Defatted Sesame Meal.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Partially Defatted Sesame Meal have 1.8 times more Saturated Fat, 121 times more Omega 3, 1.7 times more Omega 6 and 1.2 times more Carbohydrate than Almonds.
• Both Partially Defatted Sesame Meal and Almonds offer comparable quantities of Energy, Fat and Protein per 14 ounces.
• 14 ounces of Almonds provide inadequate amounts of Omega 3