Comparing Nutrients in 14 ounces Sesame Seed Kernels VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Sesame Seed Kernels	12%	81%	7%
Carrots	8%	5%	87%

Macro Nutrients

	Sesame Seed Kernels	Carrots	Recommended Dietary Allowance
Energy	86.4% 2504kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	250% 243g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	112% 36g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	65.2% 1.04g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	589% 100g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	29.2% 38g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	26% 19g	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	0.38% 0.28g	3% 2.2g	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	% 0.4g	% 2.34g	g per day for Men 19-50 years
Sucrose	% 1.23g	% 14.2g	g per day for Men 19-50 years
Fiber	121% 46g	29.2% 11g	38g per day for Men 19-50 years
Protein	145% 81g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Sesame Seed Kernels	Carrots	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	231% 2.77mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	114% 456μg	19% 75.4μg	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	26% 23.4mg	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	44.5% 6.67mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Seed Kernels	Carrots	Recommended Dietary Allowance
Calcium	24% 238mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	617% 5.56mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.7μg	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	316% 25.2mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	326% 1369mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	248% 5.7mg	24.7% 0.57mg	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	378% 2647mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	43% 1469mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	248% 137μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	12.4% 187mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	243% 26.7mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.4% 15g	9.47% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sesame Seed Kernels vs Carrots:

• Dried Hulled Sesame Seed Kernels have 10.6 times more Vitamin B1, 1.6 times more Vitamin B2, 5.9 times more Vitamin B3, 2.9 times more Vitamin B6, 6.1 times more Vitamin B9 and 2.5 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain 278.3 times more Vitamin A, more Vitamin C and more Vitamin K than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels and Raw Carrots have similar amounts of Vitamin B5 per 14 oz.
• Both Dried Hulled Sesame Seed Kernels as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sesame Seed Kernels vs Carrots:

• Dried Hulled Sesame Seed Kernels have 1.8 times more Calcium, 31.1 times more Copper, 21.2 times more Iron, 28.8 times more Magnesium, 10.1 times more Manganese, 19.1 times more Phosphorus, 344 times more Selenium and 28 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.5 times more Sodium and 23.5 times more Water than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels and Raw Carrots have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Hulled Sesame Seed Kernels have 15.4 times more Energy, 255 times more Fat, 283 times more Saturated Fat, 131.5 times more Omega 3, 252.3 times more Omega 6, 1.2 times more Carbohydrate, 4.1 times more Fiber and 22 times more Protein than Raw Carrots.
• While Raw Carrots contain 9.9 times more Sugars than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels as well as Raw Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.