Comparing Nutrients in 14 ounces Sesame Seed Kernels VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Sesame Seed Kernels	12%	81%	7%
Almonds	14%	72%	14%

Macro Nutrients

	Sesame Seed Kernels	Almonds	Recommended Dietary Allowance
Energy	86.4% 2504kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	250% 243g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	112% 36g	47% 15g	32g per day for Men 19-50 years
Omega 3	65.2% 1.04g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	589% 100g	288% 49g	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	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	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	0.38% 0.28g	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	% 0.4g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 1.23g	% 15.7g	g per day for Men 19-50 years
Fiber	121% 46g	131% 49.6g	38g per day for Men 19-50 years
Protein	145% 81g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Sesame Seed Kernels	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	231% 2.77mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	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	114% 456μg	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	44.5% 6.67mg	678% 102mg	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	Almonds	Recommended Dietary Allowance
Calcium	24% 238mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	617% 5.56mg	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	316% 25.2mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	326% 1369mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	248% 5.7mg	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	378% 2647mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	43% 1469mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	248% 137μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	12.4% 187mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	243% 26.7mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Dried Hulled Sesame Seed Kernels have 3.4 times more Vitamin B1, 1.6 times more Vitamin B3, 2.9 times more Vitamin B6 and 2.6 times more Vitamin B9 than Almonds.
• While Almonds contain 12.6 times more Vitamin B2, 1.6 times more Vitamin B5 and 15.3 times more Vitamin E than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

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

• Dried Hulled Sesame Seed Kernels have 1.4 times more Copper, 1.7 times more Iron, 1.3 times more Magnesium, 1.4 times more Phosphorus, 8.4 times more Selenium, 47 times more Sodium and 2.2 times more Zinc than Almonds.
• While Almonds contain 4.5 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:

• Dried Hulled Sesame Seed Kernels have 1.2 times more Fat, 2.4 times more Saturated Fat, 87.7 times more Omega 3 and 2 times more Omega 6 than Almonds.
• While Almonds contain 1.8 times more Carbohydrate and 9.1 times more Sugars than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels and Almonds have similar amounts of Energy, Fiber and Protein per 14 oz.
• Both Dried Hulled Sesame Seed Kernels as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.