Comparing Nutrients in 1 pound Dry Roasted Walnuts with Salt VS Sesame Butter

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Sesame Butter	12%	73%	15%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Sesame Butter	Recommended Dietary Allowance
Energy	101% 2917kcal	92% 2658kcal	2900kcal per day for Men 19-50 years
Fat	284% 275g	238% 231g	97g per day for Men 19-50 years
Saturated Fat	76% 24.3g	101% 32.3g	32g per day for Men 19-50 years
Omega 3	2408% 38.5g	109% 1.75g	1.6g per day for Men 19-50 years
Omega 6	952% 162g	584% 99g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.3% 81g	84% 109g	130g per day for Men 19-50 years
Sugars	22.3% 16g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	84.8% 32.2g	65.7% 25g	38g per day for Men 19-50 years
Protein	116% 65g	146% 82g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Sesame Butter	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	197% 2.36mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	190% 30.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.7% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	285% 3.7mg	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	103% 413μg	113% 454μg	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	7.06% 6.35mg	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	27.2% 4.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Sesame Butter	Recommended Dietary Allowance
Calcium	32.2% 322mg	435% 4354mg	1000mg per day for Men 19-50 years
Copper	749% 6.74mg	2124% 19mg	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	146% 11.7mg	1089% 87mg	8mg per day for Men 19-50 years
Magnesium	163% 685mg	391% 1642mg	420mg per day for Men 19-50 years
Manganese	NA	501% 11.5mg	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	213% 1492mg	427% 2989mg	700mg per day for Men 19-50 years
Potassium	61.2% 2082mg	77.6% 2640mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	293% 161μg	55μg per day for Men 19-50 years
Sodium	194% 2917mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	123% 13.5mg	301% 33mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.2% 7.26g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Walnuts with Salt VS Sesame Butter per 1 lb

Compare the macro and micronutrient content in 1 lb of Dry Roasted Walnuts with Salt versus 1 lb of Sesame Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dry Roasted Walnuts with Salt vs Sesame Butter:

• 1 pound of Dry Roasted Walnuts with Salt has 2.2 times more Vitamin B1 and 1.5 times more Vitamin B2 than Sesame Butter.
• While 1 lb of Sesame Butter paste contains 3 times more Vitamin B3 and 1.6 times more Vitamin B6 than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Sesame Butter provide similar amounts of Vitamin B9 per one pound.
• Both Dry Roasted Walnuts with Salt as well as Sesame Butter paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Dry Roasted Walnuts with Salt vs Sesame Butter:

• 1 pound of Dry Roasted Walnuts with Salt has 53.6 times more Sodium than Sesame Butter.
• While 1 lb of Sesame Butter paste contains 13.5 times more Calcium, 2.8 times more Copper, 7.5 times more Iron, 2.4 times more Magnesium, 2 times more Phosphorus, 1.3 times more Potassium, 7.1 times more Selenium and 2.4 times more Zinc than Dry Roasted Walnuts with Salt.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dry Roasted Walnuts with Salt has 22.1 times more Omega 3, 1.6 times more Omega 6 and 1.3 times more Fiber than Sesame Butter.
• While 1 lb of Sesame Butter paste contains 1.3 times more Saturated Fat, 1.3 times more Carbohydrate and 1.3 times more Protein than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Sesame Butter offer comparable quantities of Energy and Fat per one pound.