Comparing Nutrients in 1 pound Almonds VS Low fat Sesame Flour

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Low fat Sesame Flour	56%	4%	40%

Macro Nutrients

	Almonds	Low fat Sesame Flour	Recommended Dietary Allowance
Energy	91% 2626kcal	52% 1510kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	8.2% 7.94g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	2.85% 0.91g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	16.5% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	124% 161g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	NA	38g per day for Men 19-50 years
Protein	171% 96g	406% 227g	56g per day for Men 19-50 years

Vitamins

	Almonds	Low fat Sesame Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	951% 11.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	355% 57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	249% 12.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	33% 132μg	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	775% 116mg	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

	Almonds	Low fat Sesame Flour	Recommended Dietary Allowance
Calcium	122% 1220mg	67.6% 676mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	718% 6.46mg	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	210% 17mg	806% 64.5mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	365% 1533mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	275% 6.33mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	491% 3434mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	53% 1801mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	11.8% 177mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	412% 45.4mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.87% 32.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Low fat Sesame Flour:

• Almonds have 4.2 times more Vitamin B2 and 1.5 times more Vitamin B9 than Low fat Sesame Flour.
• While Low fat Sesame Flour contains 12.3 times more Vitamin B1, 3.5 times more Vitamin B3 and 5.8 times more Vitamin B5 than Almonds.
• Both Almonds and Low fat Sesame Flour have similar amounts of Vitamin B6 per 1 lb.
• Both Almonds as well as Low fat Sesame Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Low fat Sesame Flour:

• Almonds have 1.8 times more Calcium, 1.6 times more Manganese and 1.8 times more Potassium than Low fat Sesame Flour.
• While Low fat Sesame Flour contains 1.4 times more Copper, 3.8 times more Iron, 1.3 times more Magnesium, 1.6 times more Phosphorus, 39 times more Sodium and 3.2 times more Zinc than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.7 times more Energy, 28.5 times more Fat, 18.9 times more Saturated Fat and 19.9 times more Omega 6 than Low fat Sesame Flour.
• While Low fat Sesame Flour contains 1.6 times more Carbohydrate and 2.4 times more Protein than Almonds.
• Both Almonds as well as Low fat Sesame Flour have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.