Comparing Nutrients in 1 kilogram Whole Sesame Seeds VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Whole Sesame Seeds	12%	73%	15%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Whole Sesame Seeds	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	198% 5730kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	512% 497g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	217% 69.6g	132% 42g	32g per day for Men 19-50 years
Omega 3	235% 3.76g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1257% 214g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	180% 235g	136% 177g	130g per day for Men 19-50 years
Sugars	4.14% 3g	62.8% 45.5g	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	0% 0g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	311% 118g	276% 105g	38g per day for Men 19-50 years
Protein	317% 177g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Whole Sesame Seeds	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	659% 7.9mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	190% 2.47mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	282% 45mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	608% 7.9mg	91% 1.18mg	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	67.5% 270μg	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	1731% 260mg	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

	Whole Sesame Seeds	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	975% 9750mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	4536% 41mg	1061% 9.55mg	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	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	836% 3510mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	1070% 24.6mg	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	666% 4660mg	700mg per day for Men 19-50 years
Potassium	138% 4680mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	625% 344μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	705% 77.5mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	1.27% 47g	0.76% 28g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Whole Sesame Seeds vs Oil Roasted Almonds:

• Dried Whole Sesame Seeds have 8.6 times more Vitamin B1, 1.2 times more Vitamin B3, 6.7 times more Vitamin B6 and 3.6 times more Vitamin B9 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3.2 times more Vitamin B2, 4.6 times more Vitamin B5 and 103.9 times more Vitamin E than Dried Whole Sesame Seeds.
• Both Dried Whole Sesame Seeds as well as Oil Roasted 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 Whole Sesame Seeds vs Oil Roasted Almonds:

• Dried Whole Sesame Seeds have 3.4 times more Calcium, 4.3 times more Copper, 4 times more Iron, 1.3 times more Magnesium, 1.3 times more Phosphorus, 8.4 times more Selenium and 2.5 times more Zinc than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.5 times more Potassium than Dried Whole Sesame Seeds.
• Both Dried Whole Sesame Seeds and Oil Roasted Almonds have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Whole Sesame Seeds have 1.7 times more Saturated Fat, more Omega 3, 1.6 times more Omega 6 and 1.3 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 15.2 times more Sugars than Dried Whole Sesame Seeds.
• Both Dried Whole Sesame Seeds and Oil Roasted Almonds have similar amounts of Energy, Fat, Fiber and Protein per 1 kg.
• Both Dried Whole Sesame Seeds as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.