Comparing Nutrients in 1 kilogram Almonds VS Toasted Sesame Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Toasted Sesame Seed Kernels	11%	72%	17%

Macro Nutrients

	Almonds	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Energy	200% 5790kcal	196% 5670kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	495% 480g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	210% 67.2g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	227% 3.63g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	1215% 207g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	200% 260g	130g per day for Men 19-50 years
Sugars	60% 43.5g	6.62% 4.8g	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	1.5% 1.1g	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	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 39.5g	NA	g per day for Men 19-50 years
Fiber	329% 125g	445% 169g	38g per day for Men 19-50 years
Protein	378% 212g	303% 170g	56g per day for Men 19-50 years

Vitamins

	Almonds	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	1004% 12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	358% 4.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	340% 54.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	136% 6.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	112% 1.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	240% 960μg	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	1709% 256mg	16.7% 2.5mg	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

	Almonds	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	269% 2690mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	1619% 14.6mg	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	464% 37mg	973% 77.8mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	620% 14.3mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	1106% 7740mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	119% 4060mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	625% 344μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	26% 390mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	930% 102mg	11mg per day for Men 19-50 years
Water	1.2% 44g	1.35% 50g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Toasted Sesame Seed Kernels:

• Almonds have 2.4 times more Vitamin B2 and 102.5 times more Vitamin E than Toasted Hulled Sesame Seed Kernels.
• While Toasted Hulled Sesame Seed Kernels contain 5.9 times more Vitamin B1, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.2 times more Vitamin B9 than Almonds.
• Both Almonds and Toasted Hulled Sesame Seed Kernels have similar amounts of Vitamin B6 per 1 kg.
• Both Almonds as well as Toasted Hulled Sesame Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Toasted Sesame Seed Kernels:

• Almonds have 2.1 times more Calcium, 1.5 times more Manganese and 1.8 times more Potassium than Toasted Hulled Sesame Seed Kernels.
• While Toasted Hulled Sesame Seed Kernels contain 1.4 times more Copper, 2.1 times more Iron, 1.3 times more Magnesium, 1.6 times more Phosphorus, 8.4 times more Selenium, 39 times more Sodium and 3.3 times more Zinc than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 9.1 times more Sugars and 1.2 times more Protein than Toasted Hulled Sesame Seed Kernels.
• While Toasted Hulled Sesame Seed Kernels contain 1.8 times more Saturated Fat, 121 times more Omega 3, 1.7 times more Omega 6 and 1.4 times more Fiber than Almonds.
• Both Almonds and Toasted Hulled Sesame Seed Kernels have similar amounts of Energy, Fat and Carbohydrate per 1 kg.
• Both Almonds as well as Toasted Hulled Sesame Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.