Comparing Nutrients in 1 pound Roasted Almonds VS Sesame Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Sesame Seed Kernels	12%	81%	7%

Macro Nutrients

	Roasted Almonds	Sesame Seed Kernels	Recommended Dietary Allowance
Energy	94% 2712kcal	99% 2862kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	286% 278g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	128% 41g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	74.6% 1.2g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	673% 114g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	41% 53.2g	130g per day for Men 19-50 years
Sugars	30.4% 22g	3% 2.18g	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	0.063% 0.045g	0.44% 0.32g	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	% 0.045g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 21.5g	% 1.4g	g per day for Men 19-50 years
Fiber	130% 49.4g	138% 52.6g	38g per day for Men 19-50 years
Protein	170% 95g	166% 93g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Sesame Seed Kernels	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	29% 0.35mg	264% 3.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	164% 26.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	140% 1.8mg	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	62.4% 249μg	130% 522μg	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	723% 108mg	51% 7.62mg	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

	Roasted Almonds	Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	122% 1216mg	27.2% 272mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	706% 6.35mg	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	211% 17mg	361% 29mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	373% 1565mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	284% 6.53mg	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	305% 2136mg	432% 3025mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	49.4% 1678mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	284% 156μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	14.2% 213mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	278% 30.5mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Sesame Seed Kernels per 1 lb

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

Lets compare vitamin content per 1 pound of Roasted Almonds vs Sesame Seed Kernels:

• 1 pound of Roasted Almonds has 13.3 times more Vitamin B2 and 14.2 times more Vitamin E than Sesame Seed Kernels.
• While 1 lb of Dried Hulled Sesame Seed Kernels contains 9.1 times more Vitamin B1, 1.6 times more Vitamin B3, 2.9 times more Vitamin B6 and 2.1 times more Vitamin B9 than Dry Roasted Almonds.
• Both Roasted Almonds and Sesame Seed Kernels provide similar amounts of Vitamin B5 per one pound.
• Both Dry Roasted Almonds as well as Dried Hulled Sesame Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Roasted Almonds vs Sesame Seed Kernels:

• 1 pound of Roasted Almonds has 4.5 times more Calcium, 1.6 times more Manganese and 1.9 times more Potassium than Sesame Seed Kernels.
• While 1 lb of Dried Hulled Sesame Seed Kernels contains 1.3 times more Copper, 1.7 times more Iron, 1.4 times more Phosphorus, 17.2 times more Selenium, 15.7 times more Sodium and 2 times more Zinc than Dry Roasted Almonds.
• Both Roasted Almonds and Sesame Seed Kernels contain similar levels of Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 1.8 times more Carbohydrate and 10.1 times more Sugars than Sesame Seed Kernels.
• While 1 lb of Dried Hulled Sesame Seed Kernels contains 2.2 times more Saturated Fat, 26.3 times more Omega 3 and 1.9 times more Omega 6 than Dry Roasted Almonds.
• Both Roasted Almonds and Sesame Seed Kernels offer comparable quantities of Energy, Fat, Fiber and Protein per one pound.
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3