Comparing Nutrients in 1 kilogram Whole Sesame Seeds VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Whole Sesame Seeds	12%	73%	15%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Whole Sesame Seeds	Dried Butternuts	Recommended Dietary Allowance
Energy	198% 5730kcal	211% 6120kcal	2900kcal per day for Men 19-50 years
Fat	512% 497g	587% 570g	97g per day for Men 19-50 years
Saturated Fat	217% 69.6g	41% 13g	32g per day for Men 19-50 years
Omega 3	235% 3.76g	5449% 87g	1.6g per day for Men 19-50 years
Omega 6	1257% 214g	1984% 337g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	180% 235g	93% 121g	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	124% 47g	38g per day for Men 19-50 years
Protein	317% 177g	445% 249g	56g per day for Men 19-50 years

Vitamins

	Whole Sesame Seeds	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	659% 7.9mg	319% 3.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	190% 2.47mg	114% 1.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	282% 45mg	65.3% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	127% 6.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	608% 7.9mg	431% 5.6mg	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	165% 660μg	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	35.6% 32mg	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	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	Dried Butternuts	Recommended Dietary Allowance
Calcium	975% 9750mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	4536% 41mg	500% 4.5mg	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	503% 40mg	8mg per day for Men 19-50 years
Magnesium	836% 3510mg	564% 2370mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	2852% 65.6mg	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	637% 4460mg	700mg per day for Men 19-50 years
Potassium	138% 4680mg	124% 4210mg	3400mg per day for Men 19-50 years
Selenium	625% 344μg	313% 172μg	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	285% 31.3mg	11mg per day for Men 19-50 years
Water	1.27% 47g	0.9% 33.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Sesame Seeds VS Dried Butternuts per 1 kg

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

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

• 1 kilogram of Whole Sesame Seeds has 2.1 times more Vitamin B1, 1.7 times more Vitamin B2, 4.3 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.5 times more Vitamin B9 than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 12.7 times more Vitamin B5 and more Vitamin C than Dried Whole Sesame Seeds.
• 1 kilogram of Whole Sesame Seeds have insufficient amounts of Vitamin B5 and Vitamin C
• Both Dried Whole Sesame Seeds as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Whole Sesame Seeds vs Dried Butternuts:

• 1 kilogram of Whole Sesame Seeds has 18.4 times more Calcium, 9.1 times more Copper, 3.6 times more Iron, 1.5 times more Magnesium, 1.4 times more Phosphorus, 2 times more Selenium and 2.5 times more Zinc than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 2.7 times more Manganese than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Dried Butternuts contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Whole Sesame Seeds has 5.3 times more Saturated Fat, 1.9 times more Carbohydrate and 2.5 times more Fiber than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 23.2 times more Omega 3, 1.6 times more Omega 6 and 1.4 times more Protein than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Dried Butternuts offer comparable quantities of Energy and Fat per one kilogram.