Comparing Nutrients in 1 kilogram Whole Sesame Seeds VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Whole Sesame Seeds	12%	73%	15%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Whole Sesame Seeds	Roasted Cashews	Recommended Dietary Allowance
Energy	198% 5730kcal	198% 5740kcal	2900kcal per day for Men 19-50 years
Fat	512% 497g	478% 464g	97g per day for Men 19-50 years
Saturated Fat	217% 69.6g	286% 92g	32g per day for Men 19-50 years
Omega 3	235% 3.76g	101% 1.6g	1.6g per day for Men 19-50 years
Omega 6	1257% 214g	451% 76.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	180% 235g	251% 327g	130g per day for Men 19-50 years
Sugars	4.14% 3g	69% 50g	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	79% 30g	38g per day for Men 19-50 years
Protein	317% 177g	273% 153g	56g per day for Men 19-50 years

Vitamins

	Whole Sesame Seeds	Roasted Cashews	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	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	190% 2.47mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	282% 45mg	87.5% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	244% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	608% 7.9mg	197% 2.56mg	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	173% 690μg	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	61.3% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	289% 347μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sesame Seeds	Roasted Cashews	Recommended Dietary Allowance
Calcium	975% 9750mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	4536% 41mg	2467% 22mg	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	750% 60mg	8mg per day for Men 19-50 years
Magnesium	836% 3510mg	619% 2600mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	359% 8.26mg	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	700% 4900mg	700mg per day for Men 19-50 years
Potassium	138% 4680mg	166% 5650mg	3400mg per day for Men 19-50 years
Selenium	625% 344μg	213% 117μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	705% 77.5mg	509% 56mg	11mg per day for Men 19-50 years
Water	1.27% 47g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Sesame Seeds VS Roasted Cashews per 1 kg

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

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

• 1 kilogram of Whole Sesame Seeds has 4 times more Vitamin B1, 1.2 times more Vitamin B2, 3.2 times more Vitamin B3, 3.1 times more Vitamin B6 and 1.4 times more Vitamin B9 than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 24.4 times more Vitamin B5, 3.7 times more Vitamin E and more Vitamin K than Dried Whole Sesame Seeds.
• 1 kilogram of Whole Sesame Seeds have insufficient amounts of Vitamin B5, Vitamin E and Vitamin K
• Both Dried Whole Sesame Seeds as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Whole Sesame Seeds vs Roasted Cashews:

• 1 kilogram of Whole Sesame Seeds has 21.7 times more Calcium, 1.8 times more Copper, 2.4 times more Iron, 1.4 times more Magnesium, 3 times more Manganese, 1.3 times more Phosphorus, 2.9 times more Selenium and 1.4 times more Zinc than Roasted Cashews.
• Both Whole Sesame Seeds and Roasted Cashews contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Whole Sesame Seeds has 2.3 times more Omega 3, 2.8 times more Omega 6 and 3.9 times more Fiber than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 1.3 times more Saturated Fat, 1.4 times more Carbohydrate and 16.7 times more Sugars than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Roasted Cashews offer comparable quantities of Energy, Fat and Protein per one kilogram.