Comparing Nutrients in 1 kilogram Toasted Sesame Seed Kernels VS Almonds

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Toasted Sesame Seed Kernels	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	1004% 12mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	358% 4.66mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	340% 54.4mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.8mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	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	240% 960μg	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	16.7% 2.5mg	1709% 256mg	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

	Toasted Sesame Seed Kernels	Almonds	Recommended Dietary Allowance
Calcium	131% 1310mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	1619% 14.6mg	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	973% 77.8mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	824% 3460mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	620% 14.3mg	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	1106% 7740mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	119% 4060mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	625% 344μg	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	930% 102mg	284% 31mg	11mg per day for Men 19-50 years
Water	1.35% 50g	1.2% 44g	3700g per day for Men 19-50 years

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

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

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

• Toasted Hulled Sesame Seed Kernels have 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.
• While Almonds contain 2.1 times more Calcium, 1.5 times more Manganese and 1.8 times more Potassium than Toasted Hulled Sesame Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

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