Comparing Nutrients in 1 pound Blanched Almonds VS Sesame Flour

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Sesame Flour	22%	59%	19%

Macro Nutrients

	Blanched Almonds	Sesame Flour	Recommended Dietary Allowance
Energy	92% 2676kcal	82.3% 2386kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	173% 168g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	73.7% 23.6g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	79.7% 1.27g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	426% 72.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	93% 121g	130g per day for Men 19-50 years
Sugars	29% 21g	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% 0g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 20.2g	NA	g per day for Men 19-50 years
Fiber	118% 45g	NA	38g per day for Men 19-50 years
Protein	173% 97g	249% 140g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	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	72% 0.87mg	1015% 12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	379% 60.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	266% 13.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	53% 0.69mg	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	55.6% 222μg	35% 141μg	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	718% 108mg	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

	Blanched Almonds	Sesame Flour	Recommended Dietary Allowance
Calcium	107% 1070mg	72% 721mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	766% 6.9mg	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	186% 15mg	860% 69mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	390% 1637mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	294% 6.75mg	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	312% 2182mg	523% 3660mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	56.4% 1919mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	NA	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	440% 48.4mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	0.11% 4.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Sesame Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Blanched Almonds versus 1 lb of Sesame Flour to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Blanched Almonds has 2.5 times more Vitamin B2 and 1.6 times more Vitamin B9 than Sesame Flour.
• While 1 lb of High fat Sesame Flour contains 14.1 times more Vitamin B1, 3.8 times more Vitamin B3, 9.3 times more Vitamin B5 and 1.3 times more Vitamin B6 than Blanched Almonds.
• Both Blanched Almonds as well as High fat Sesame Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Blanched Almonds vs Sesame Flour:

• 1 pound of Blanched Almonds has 1.5 times more Calcium, 1.2 times more Manganese and 1.6 times more Potassium than Sesame Flour.
• While 1 lb of High fat Sesame Flour contains 1.5 times more Copper, 4.6 times more Iron, 1.3 times more Magnesium, 1.7 times more Phosphorus, 2.2 times more Sodium and 3.6 times more Zinc than Blanched Almonds.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blanched Almonds has 1.4 times more Fat than Sesame Flour.
• While 1 lb of High fat Sesame Flour contains 1.3 times more Saturated Fat, 70.3 times more Omega 3, 1.3 times more Omega 6, 1.4 times more Carbohydrate and 1.4 times more Protein than Blanched Almonds.
• Both Blanched Almonds and Sesame Flour offer comparable quantities of Energy per one pound.
• 1 pound of Blanched Almonds provide inadequate amounts of Omega 3