Comparing Nutrients in 1 kilogram Whole Sesame Seeds VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Whole Sesame Seeds	12%	73%	15%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Whole Sesame Seeds	Brazilnuts	Recommended Dietary Allowance
Energy	198% 5730kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	512% 497g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	217% 69.6g	504% 161g	32g per day for Men 19-50 years
Omega 3	235% 3.76g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1257% 214g	1433% 244g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	180% 235g	90% 117g	130g per day for Men 19-50 years
Sugars	4.14% 3g	32% 23.3g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 23.3g	g per day for Men 19-50 years
Fiber	311% 118g	197% 75g	38g per day for Men 19-50 years
Protein	317% 177g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Whole Sesame Seeds	Brazilnuts	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	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	190% 2.47mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	282% 45mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	608% 7.9mg	77.7% 1mg	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	55% 220μg	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	7.78% 7mg	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	377% 56.5mg	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

	Whole Sesame Seeds	Brazilnuts	Recommended Dietary Allowance
Calcium	975% 9750mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	4536% 41mg	1937% 17.4mg	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	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	836% 3510mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	532% 12.2mg	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	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	138% 4680mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	625% 344μg	34855% 19170μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	705% 77.5mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	1.27% 47g	0.92% 34.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Sesame Seeds VS Brazilnuts per 1 kg

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

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

• 1 kilogram of Whole Sesame Seeds has 1.3 times more Vitamin B1, 7.1 times more Vitamin B2, 15.3 times more Vitamin B3, 7.8 times more Vitamin B6 and 4.4 times more Vitamin B9 than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 3.7 times more Vitamin B5 and 22.6 times more Vitamin E than Dried Whole Sesame Seeds.
• 1 kilogram of Whole Sesame Seeds have insufficient amounts of Vitamin B5 and Vitamin E
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3
• Both Dried Whole Sesame Seeds as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

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

• 1 kilogram of Whole Sesame Seeds has 6.1 times more Calcium, 2.3 times more Copper, 6 times more Iron, 2 times more Manganese and 1.9 times more Zinc than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 1.4 times more Potassium and 55.7 times more Selenium than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Brazilnuts contain similar levels of Magnesium and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Whole Sesame Seeds has 10.4 times more Omega 3, 2 times more Carbohydrate, 1.6 times more Fiber and 1.2 times more Protein than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 1.4 times more Fat, 2.3 times more Saturated Fat and 7.8 times more Sugars than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Brazilnuts offer comparable quantities of Energy and Omega 6 per one kilogram.