Comparing Nutrients in 1 kilogram Blanched Almonds VS Sesame Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Sesame Seed Kernels	12%	81%	7%

Macro Nutrients

	Blanched Almonds	Sesame Seed Kernels	Recommended Dietary Allowance
Energy	203% 5900kcal	218% 6310kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	631% 612g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	283% 91g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	164% 2.63g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	1484% 252g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	90% 117g	130g per day for Men 19-50 years
Sugars	64% 46.3g	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	0% 0g	0.97% 0.7g	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	% 1g	g per day for Men 19-50 years
Sucrose	% 44.6g	% 3.1g	g per day for Men 19-50 years
Fiber	261% 99g	305% 116g	38g per day for Men 19-50 years
Protein	382% 214g	365% 205g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	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	159% 1.9mg	583% 7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	363% 58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	308% 4mg	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	288% 1150μg	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	112% 17mg	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

	Blanched Almonds	Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	236% 2360mg	60% 600mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	1556% 14mg	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	795% 63.6mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	821% 3450mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	626% 14.4mg	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	953% 6670mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	109% 3700mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	625% 344μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	31.3% 470mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	612% 67.3mg	11mg per day for Men 19-50 years
Water	1.2% 45g	1% 37.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Sesame Seed Kernels per 1 kg

Compare the macro and micronutrient content in 1 kg of Blanched Almonds versus 1 kg of Sesame Seed Kernels to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Blanched Almonds has 7.9 times more Vitamin B2 and 14.1 times more Vitamin E than Sesame Seed Kernels.
• While 1 kg of Dried Hulled Sesame Seed Kernels contains 3.7 times more Vitamin B1, 1.7 times more Vitamin B3, 3.5 times more Vitamin B6 and 2.3 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds and Sesame Seed Kernels provide similar amounts of Vitamin B5 per one kilogram.
• Both Blanched Almonds as well as Dried Hulled Sesame Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

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

• 1 kilogram of Blanched Almonds has 3.9 times more Calcium, 1.3 times more Manganese and 1.8 times more Potassium than Sesame Seed Kernels.
• While 1 kg of Dried Hulled Sesame Seed Kernels contains 1.4 times more Copper, 1.9 times more Iron, 1.3 times more Magnesium, 1.4 times more Phosphorus, 10.8 times more Selenium, 2.5 times more Sodium and 2.3 times more Zinc than Blanched Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 1.6 times more Carbohydrate and 9.6 times more Sugars than Sesame Seed Kernels.
• While 1 kg of Dried Hulled Sesame Seed Kernels contains 2.3 times more Saturated Fat, 65.8 times more Omega 3 and 2 times more Omega 6 than Blanched Almonds.
• Both Blanched Almonds and Sesame Seed Kernels offer comparable quantities of Energy, Fat, Fiber and Protein per one kilogram.
• 1 kilogram of Blanched Almonds provide inadequate amounts of Omega 3