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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Roasted Sesame Seeds	11%	72%	17%

Macro Nutrients

	Oil Roasted Almonds	Roasted Sesame Seeds	Recommended Dietary Allowance
Energy	95% 2753kcal	88.4% 2563kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	224% 218g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	95% 30.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	103% 1.65g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	551% 94g	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	90% 117g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	125% 47.6g	167% 63.5g	38g per day for Men 19-50 years
Protein	172% 96g	137% 77g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Roasted 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	304% 3.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	87.6% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	130% 20.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	4.63% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	280% 3.64mg	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	111% 445μg	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	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

	Oil Roasted Almonds	Roasted Sesame Seeds	Recommended Dietary Allowance
Calcium	132% 1320mg	449% 4486mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	1245% 11.2mg	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	837% 67mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	384% 1615mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	492% 11.3mg	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	413% 2894mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	63.4% 2155mg	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	295% 32.5mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	0.4% 15g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Oil Roasted Almonds versus 1 lb of Roasted 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 Roasted Sesame Seeds:

• 1 pound of Oil Roasted Almonds has 3.1 times more Vitamin B2 and 4.5 times more Vitamin B5 than Roasted Sesame Seeds.
• While 1 lb of Roasted Whole Sesame Seeds contains 8.7 times more Vitamin B1, 6.8 times more Vitamin B6 and 3.6 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Roasted Sesame Seeds provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Roasted Sesame Seeds have insufficient amounts of Vitamin B5
• Both Oil Roasted Almonds as well as Roasted Whole Sesame Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Oil Roasted Almonds has 1.5 times more Potassium than Roasted Sesame Seeds.
• While 1 lb of Roasted Whole Sesame Seeds contains 3.4 times more Calcium, 2.6 times more Copper, 4 times more Iron, 1.3 times more Magnesium, 1.4 times more Phosphorus, 8.4 times more Selenium and 2.3 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Roasted Sesame Seeds contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 1.3 times more Protein than Roasted Sesame Seeds.
• While 1 lb of Roasted Whole Sesame Seeds contains 1.6 times more Saturated Fat, more Omega 3, 1.5 times more Omega 6, 1.5 times more Carbohydrate and 1.3 times more Fiber than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Roasted Sesame Seeds offer comparable quantities of Energy and Fat per one pound.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3