Comparing Nutrients in 1 kilogram Blanched Almonds VS Sesame Butter

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Sesame Butter	12%	73%	15%

Macro Nutrients

	Blanched Almonds	Sesame Butter	Recommended Dietary Allowance
Energy	203% 5900kcal	202% 5860kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	524% 509g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	223% 71.2g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	241% 3.85g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	1288% 219g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	185% 241g	130g per day for Men 19-50 years
Sugars	64% 46.3g	NA	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% 0g	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 44.6g	NA	g per day for Men 19-50 years
Fiber	261% 99g	145% 55g	38g per day for Men 19-50 years
Protein	382% 214g	323% 181g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Sesame Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	419% 67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	628% 8.16mg	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	123% 490μg	250% 1000μg	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	1583% 238mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Sesame Butter	Recommended Dietary Allowance
Calcium	236% 2360mg	960% 9600mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	4682% 42mg	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	410% 32.8mg	2400% 192mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	862% 3620mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	1104% 25.4mg	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	687% 4810mg	941% 6590mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	171% 5820mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	663% 73mg	11mg per day for Men 19-50 years
Water	1.2% 45g	0.43% 16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Sesame Butter:

• Blanched Almonds have 3.6 times more Vitamin B2 and 6 times more Vitamin B5 than Sesame Butter paste.
• While Sesame Butter paste contains 1.3 times more Vitamin B1, 1.9 times more Vitamin B3, 7.1 times more Vitamin B6 and 2 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds as well as Sesame Butter paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Blanched Almonds vs Sesame Butter:

• Blanched Almonds have 1.6 times more Sodium than Sesame Butter paste.
• While Sesame Butter paste contains 4.1 times more Calcium, 4.1 times more Copper, 5.9 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 1.4 times more Phosphorus, 11.1 times more Selenium and 2.5 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Sesame Butter paste have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 1.8 times more Fiber than Sesame Butter paste.
• While Sesame Butter paste contains 1.8 times more Saturated Fat, 96.3 times more Omega 3, 1.8 times more Omega 6 and 1.3 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Sesame Butter paste have similar amounts of Energy, Fat and Protein per 1 kg.
• Both Blanched Almonds as well as Sesame Butter paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.