Comparing Nutrients in 1 kilogram Low fat Sesame Flour VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Low fat Sesame Flour	56%	4%	40%
Almonds	14%	72%	14%

Macro Nutrients

	Low fat Sesame Flour	Almonds	Recommended Dietary Allowance
Energy	115% 3330kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	119% 38g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	36.4% 6.18g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	273% 355g	166% 216g	130g per day for Men 19-50 years
Sugars	NA	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	NA	329% 125g	38g per day for Men 19-50 years
Protein	895% 501g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Low fat Sesame Flour	Almonds	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2097% 25mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	207% 2.7mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	783% 125mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	548% 27.4mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.42mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	72.5% 290μg	110% 440μg	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	1709% 256mg	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

	Low fat Sesame Flour	Almonds	Recommended Dietary Allowance
Calcium	149% 1490mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	1583% 14.3mg	1146% 10.3mg	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	1778% 142mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	805% 3380mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	607% 14mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	1081% 7570mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	117% 3970mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	NA	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	26% 390mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	909% 100mg	284% 31mg	11mg per day for Men 19-50 years
Water	1.9% 71g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Low fat Sesame Flour vs Almonds:

• Low fat Sesame Flour has 12.3 times more Vitamin B1, 3.5 times more Vitamin B3 and 5.8 times more Vitamin B5 than Almonds.
• While Almonds contain 4.2 times more Vitamin B2 and 1.5 times more Vitamin B9 than Low fat Sesame Flour.
• Both Low fat Sesame Flour and Almonds have similar amounts of Vitamin B6 per 1 kg.
• Both Low fat Sesame Flour as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Low fat Sesame Flour vs Almonds:

• Low fat Sesame Flour has 1.4 times more Copper, 3.8 times more Iron, 1.3 times more Magnesium, 1.6 times more Phosphorus, 39 times more Sodium and 3.2 times more Zinc than Almonds.
• While Almonds contain 1.8 times more Calcium, 1.6 times more Manganese and 1.8 times more Potassium than Low fat Sesame Flour.

Comparison of macro-nutrients per 1 kilogram:

• Low fat Sesame Flour has 1.6 times more Carbohydrate and 2.4 times more Protein than Almonds.
• While Almonds contain 1.7 times more Energy, 28.5 times more Fat, 18.9 times more Saturated Fat and 19.9 times more Omega 6 than Low fat Sesame Flour.
• Both Low fat Sesame Flour as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.