Comparing Nutrients in 1 pound Oil Roasted Almonds VS Whole Sesame Seeds

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Whole Sesame Seeds	12%	73%	15%

Macro Nutrients

	Oil Roasted Almonds	Whole Sesame Seeds	Recommended Dietary Allowance
Energy	95% 2753kcal	89.6% 2599kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	99% 31.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	570% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	82% 106g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	1.88% 1.36g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	125% 47.6g	141% 53.5g	38g per day for Men 19-50 years
Protein	172% 96g	144% 80.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Whole Sesame Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	299% 3.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	86% 1.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	128% 20.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	4.54% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	276% 3.6mg	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	30.6% 122μg	110% 440μg	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	785% 118mg	7.56% 1.13mg	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

	Oil Roasted Almonds	Whole Sesame Seeds	Recommended Dietary Allowance
Calcium	132% 1320mg	442% 4423mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	2057% 18.5mg	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	209% 16.7mg	825% 66mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	379% 1592mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	485% 11mg	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	302% 2114mg	408% 2853mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	62.4% 2123mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	284% 156μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	320% 35mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	0.57% 21.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Whole Sesame Seeds per 1 lb

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

Lets compare vitamin content per 1 pound of Oil Roasted Almonds vs Whole Sesame Seeds:

• 1 pound of Oil Roasted Almonds has 3.2 times more Vitamin B2, 4.6 times more Vitamin B5 and 103.9 times more Vitamin E than Whole Sesame Seeds.
• While 1 lb of Dried Whole Sesame Seeds contains 8.6 times more Vitamin B1, 6.7 times more Vitamin B6 and 3.6 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Whole Sesame Seeds provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Whole Sesame Seeds have insufficient amounts of Vitamin B5 and Vitamin E
• Both Oil Roasted Almonds as well as Dried Whole Sesame Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Oil Roasted Almonds vs Whole Sesame Seeds:

• 1 pound of Oil Roasted Almonds has 1.5 times more Potassium than Whole Sesame Seeds.
• While 1 lb of Dried Whole Sesame Seeds contains 3.4 times more Calcium, 4.3 times more Copper, 4 times more Iron, 1.3 times more Magnesium, 1.3 times more Phosphorus, 8.4 times more Selenium and 2.5 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Whole Sesame Seeds contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 15.2 times more Sugars than Whole Sesame Seeds.
• While 1 lb of Dried Whole Sesame Seeds contains 1.7 times more Saturated Fat, more Omega 3, 1.6 times more Omega 6 and 1.3 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Whole Sesame Seeds offer comparable quantities of Energy, Fat, Fiber and Protein per one pound.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3