Comparing Nutrients in 1 kilogram Whole Sesame Seeds VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Whole Sesame Seeds	12%	73%	15%
Acorns	6%	53%	41%

Macro Nutrients

	Whole Sesame Seeds	Acorns	Recommended Dietary Allowance
Energy	198% 5730kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	512% 497g	246% 239g	97g per day for Men 19-50 years
Saturated Fat	217% 69.6g	97% 31g	32g per day for Men 19-50 years
Omega 3	235% 3.76g	NA	1.6g per day for Men 19-50 years
Omega 6	1257% 214g	270% 46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	180% 235g	313% 408g	130g per day for Men 19-50 years
Sugars	4.14% 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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	311% 118g	NA	38g per day for Men 19-50 years
Protein	317% 177g	110% 61.5g	56g per day for Men 19-50 years

Vitamins

	Whole Sesame Seeds	Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	659% 7.9mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	190% 2.47mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	282% 45mg	114% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	143% 7.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	608% 7.9mg	406% 5.3mg	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	243% 970μg	218% 870μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16.7% 2.5mg	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

	Whole Sesame Seeds	Acorns	Recommended Dietary Allowance
Calcium	975% 9750mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	4536% 41mg	690% 6.2mg	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	1819% 146mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	836% 3510mg	148% 620mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	581% 13.4mg	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	899% 6290mg	113% 790mg	700mg per day for Men 19-50 years
Potassium	138% 4680mg	159% 5390mg	3400mg per day for Men 19-50 years
Selenium	625% 344μg	NA	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	705% 77.5mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	1.27% 47g	7.54% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Sesame Seeds VS Acorns per 1 kg

Compare the macro and micronutrient content in 1 kg of Whole Sesame Seeds versus 1 kg of Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Whole Sesame Seeds vs Acorns:

• 1 kilogram of Whole Sesame Seeds has 7.1 times more Vitamin B1, 2.1 times more Vitamin B2, 2.5 times more Vitamin B3 and 1.5 times more Vitamin B6 than Acorns.
• While 1 kg of Raw Acorns contains 14.3 times more Vitamin B5 than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Acorns provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Whole Sesame Seeds have insufficient amounts of Vitamin B5
• Both Dried Whole Sesame Seeds as well as Raw Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Whole Sesame Seeds vs Acorns:

• 1 kilogram of Whole Sesame Seeds has 23.8 times more Calcium, 6.6 times more Copper, 18.4 times more Iron, 5.7 times more Magnesium, 1.8 times more Manganese, 8 times more Phosphorus and 15.2 times more Zinc than Acorns.
• Both Whole Sesame Seeds and Acorns contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Whole Sesame Seeds has 1.5 times more Energy, 2.1 times more Fat, 2.2 times more Saturated Fat, 4.7 times more Omega 6 and 2.9 times more Protein than Acorns.
• While 1 kg of Raw Acorns contains 1.7 times more Carbohydrate than Dried Whole Sesame Seeds.