Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Toasted Sesame Seeds with Salt

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Toasted Sesame Seeds with Salt	11%	72%	17%

Macro Nutrients

	Oil Roasted Almonds	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Energy	209% 6070kcal	196% 5670kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	495% 480g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	210% 67.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	227% 3.63g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	1215% 207g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	200% 260g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	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	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	276% 105g	445% 169g	38g per day for Men 19-50 years
Protein	379% 212g	303% 170g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	1004% 12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	358% 4.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	340% 54.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	136% 6.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	112% 1.46mg	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	67.5% 270μg	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	1731% 260mg	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

	Oil Roasted Almonds	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Calcium	291% 2910mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	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	460% 36.8mg	973% 77.8mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	620% 14.3mg	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	666% 4660mg	1106% 7740mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	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	392% 5880mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	930% 102mg	11mg per day for Men 19-50 years
Water	0.76% 28g	1.35% 50g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Toasted Sesame Seeds with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Almonds versus 1 kg of Toasted Sesame Seeds with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds vs Toasted Sesame Seeds with Salt:

• 1 kilogram of Oil Roasted Almonds has 1.7 times more Vitamin B2 and 103.9 times more Vitamin E than Toasted Sesame Seeds with Salt.
• While 1 kg of Hulled Sesame Seed Kernels, Toasted with Salt contains 13.1 times more Vitamin B1, 1.5 times more Vitamin B3, 3 times more Vitamin B5 and 3.6 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Toasted Sesame Seeds with Salt provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Toasted Sesame Seeds with Salt have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Hulled Sesame Seed Kernels, Toasted with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Toasted Sesame Seeds with Salt:

• 1 kilogram of Oil Roasted Almonds has 2.2 times more Calcium, 1.7 times more Manganese and 1.7 times more Potassium than Toasted Sesame Seeds with Salt.
• While 1 kg of Hulled Sesame Seed Kernels, Toasted with Salt contains 1.5 times more Copper, 2.1 times more Iron, 1.3 times more Magnesium, 1.7 times more Phosphorus, 8.4 times more Selenium, 588 times more Sodium and 3.3 times more Zinc than Oil Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 9.5 times more Sugars and 1.3 times more Protein than Toasted Sesame Seeds with Salt.
• While 1 kg of Hulled Sesame Seed Kernels, Toasted with Salt contains 1.6 times more Saturated Fat, more Omega 3, 1.5 times more Omega 6, 1.5 times more Carbohydrate and 1.6 times more Fiber than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Toasted Sesame Seeds with Salt offer comparable quantities of Energy and Fat per one kilogram.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3