Comparing Nutrients in 14 ounces Roasted Sesame Seeds VS Toasted Sesame Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Roasted Sesame Seeds	11%	72%	17%
Toasted Sesame Seed Kernels	11%	72%	17%

Macro Nutrients

	Roasted Sesame Seeds	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Energy	77.3% 2242kcal	77.6% 2250kcal	2900kcal per day for Men 19-50 years
Fat	196% 191g	196% 191g	97g per day for Men 19-50 years
Saturated Fat	83.4% 26.7g	83.4% 26.7g	32g per day for Men 19-50 years
Omega 3	90% 1.44g	90% 1.44g	1.6g per day for Men 19-50 years
Omega 6	482% 82g	482% 82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.6% 102g	79.5% 103g	130g per day for Men 19-50 years
Sugars	NA	2.63% 1.9g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	146% 55.6g	177% 67g	38g per day for Men 19-50 years
Protein	120% 67.3g	120% 67.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sesame Seeds	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	266% 3.2mg	399% 4.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.6% 1mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18mg	135% 21.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.05% 0.2mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	44.6% 0.58mg	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	97% 389μg	95% 381μg	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	6.6% 0.99mg	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

	Roasted Sesame Seeds	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	393% 3925mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	1089% 9.8mg	643% 5.8mg	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	732% 58.6mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	336% 1413mg	327% 1373mg	420mg per day for Men 19-50 years
Manganese	431% 9.9mg	246% 5.66mg	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	362% 2532mg	439% 3072mg	700mg per day for Men 19-50 years
Potassium	55.4% 1885mg	47.4% 1611mg	3400mg per day for Men 19-50 years
Selenium	248% 137μg	248% 137μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	10.3% 155mg	1500mg per day for Men 19-50 years
Zinc	258% 28.4mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Sesame Seeds vs Toasted Sesame Seed Kernels:

• Roasted Whole Sesame Seeds have 5.5 times more Vitamin B6 than Toasted Hulled Sesame Seed Kernels.
• While Toasted Hulled Sesame Seed Kernels contain 1.5 times more Vitamin B1, 1.9 times more Vitamin B2 and 13.3 times more Vitamin B5 than Roasted Whole Sesame Seeds.
• Both Roasted Whole Sesame Seeds and Toasted Hulled Sesame Seed Kernels have similar amounts of Vitamin B3 and Vitamin B9 per 14 oz.
• Both Roasted Whole Sesame Seeds as well as Toasted Hulled Sesame Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Sesame Seeds vs Toasted Sesame Seed Kernels:

• Roasted Whole Sesame Seeds have 7.5 times more Calcium, 1.7 times more Copper, 1.9 times more Iron and 1.7 times more Manganese than Toasted Hulled Sesame Seed Kernels.
• While Toasted Hulled Sesame Seed Kernels contain 3.5 times more Sodium and 1.4 times more Zinc than Roasted Whole Sesame Seeds.
• Both Roasted Whole Sesame Seeds and Toasted Hulled Sesame Seed Kernels have similar amounts of Magnesium, Phosphorus, Potassium and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Both Roasted Whole Sesame Seeds and Toasted Hulled Sesame Seed Kernels have similar amounts of macro-nutrients per 14 oz
• Both Roasted Whole Sesame Seeds and Toasted Hulled Sesame Seed Kernels have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 14 oz.
• Both Roasted Whole Sesame Seeds as well as Toasted Hulled Sesame Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.