Comparing Nutrients in 14 ounces Sesame Seed Kernels VS Plain Almond Butter

Macros Ratio

	Protein	Fat	Carbs
Sesame Seed Kernels	12%	81%	7%
Plain Almond Butter	13%	76%	11%

Macro Nutrients

	Sesame Seed Kernels	Plain Almond Butter	Recommended Dietary Allowance
Energy	86.4% 2504kcal	84% 2437kcal	2900kcal per day for Men 19-50 years
Fat	250% 243g	227% 220g	97g per day for Men 19-50 years
Saturated Fat	112% 36g	51.5% 16.5g	32g per day for Men 19-50 years
Omega 3	65.2% 1.04g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	589% 100g	318% 54g	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	57.5% 74.7g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	24.3% 17.6g	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	0% 0g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	% 1.23g	% 17.2g	g per day for Men 19-50 years
Fiber	121% 46g	108% 41g	38g per day for Men 19-50 years
Protein	145% 81g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Sesame Seed Kernels	Plain Almond Butter	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	231% 2.77mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	287% 3.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	78.3% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	25.2% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	758% 227μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	114% 456μg	52.6% 210μg	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	44.5% 6.67mg	641% 96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Seed Kernels	Plain Almond Butter	Recommended Dietary Allowance
Calcium	24% 238mg	138% 1377mg	1000mg per day for Men 19-50 years
Copper	617% 5.56mg	412% 3.7mg	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	316% 25.2mg	173% 14mg	8mg per day for Men 19-50 years
Magnesium	326% 1369mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	248% 5.7mg	368% 8.46mg	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	288% 2016mg	700mg per day for Men 19-50 years
Potassium	43% 1469mg	87.3% 2969mg	3400mg per day for Men 19-50 years
Selenium	248% 137μg	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	12.4% 187mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	243% 26.7mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.18% 6.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Sesame Seed Kernels VS Plain Almond Butter per 14 oz

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

Lets compare vitamin content per 14 ounces of Sesame Seed Kernels vs Plain Almond Butter:

• 14 ounces of Sesame Seed Kernels have 17 times more Vitamin B1, 1.8 times more Vitamin B3, 3.9 times more Vitamin B6 and 2.2 times more Vitamin B9 than Plain Almond Butter.
• While 14 oz of Plain Almond Butter no Salt contain 10.4 times more Vitamin B2 and 14.4 times more Vitamin E than Dried Hulled Sesame Seed Kernels.
• Both Sesame Seed Kernels and Plain Almond Butter provide similar amounts of Vitamin B5 per 14 ounces.
• Both Dried Hulled Sesame Seed Kernels as well as Plain Almond Butter no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Sesame Seed Kernels vs Plain Almond Butter:

• 14 ounces of Sesame Seed Kernels have 1.5 times more Copper, 1.8 times more Iron, 1.2 times more Magnesium, 1.3 times more Phosphorus, 14.3 times more Selenium, 6.7 times more Sodium and 2 times more Zinc than Plain Almond Butter.
• While 14 oz of Plain Almond Butter no Salt contain 5.8 times more Calcium, 1.5 times more Manganese and 2 times more Potassium than Dried Hulled Sesame Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sesame Seed Kernels have 2.2 times more Saturated Fat, 37.6 times more Omega 3 and 1.9 times more Omega 6 than Plain Almond Butter.
• While 14 oz of Plain Almond Butter no Salt contain 1.6 times more Carbohydrate and 9.2 times more Sugars than Dried Hulled Sesame Seed Kernels.
• Both Sesame Seed Kernels and Plain Almond Butter offer comparable quantities of Energy, Fat, Fiber and Protein per 14 ounces.
• 14 ounces of Plain Almond Butter provide inadequate amounts of Omega 3