Comparing Nutrients in 1 pound Walnuts VS Sesame Flour

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Sesame Flour	22%	59%	19%

Macro Nutrients

	Walnuts	Sesame Flour	Recommended Dietary Allowance
Energy	102% 2966kcal	82.3% 2386kcal	2900kcal per day for Men 19-50 years
Fat	305% 296g	173% 168g	97g per day for Men 19-50 years
Saturated Fat	87% 27.8g	73.7% 23.6g	32g per day for Men 19-50 years
Omega 3	2574% 41g	79.7% 1.27g	1.6g per day for Men 19-50 years
Omega 6	1016% 173g	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	48% 62g	93% 121g	130g per day for Men 19-50 years
Sugars	16.3% 12g	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	0.56% 0.41g	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	% 0.36g	NA	g per day for Men 19-50 years
Sucrose	% 11g	NA	g per day for Men 19-50 years
Fiber	80% 30.4g	NA	38g per day for Men 19-50 years
Protein	123% 69g	249% 140g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Sesame Flour	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	129% 1.55mg	1015% 12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	379% 60.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.7% 2.6mg	266% 13.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.44mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	262% 78.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	111% 445μg	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	6.55% 5.9mg	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	21% 3.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Sesame Flour	Recommended Dietary Allowance
Calcium	44.5% 445mg	72% 721mg	1000mg per day for Men 19-50 years
Copper	799% 7.2mg	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	165% 13mg	860% 69mg	8mg per day for Men 19-50 years
Magnesium	171% 717mg	390% 1637mg	420mg per day for Men 19-50 years
Manganese	673% 15.5mg	294% 6.75mg	2.3mg per day for Men 19-50 years
Molybdenum	212% 95μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	224% 1569mg	523% 3660mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	56.4% 1919mg	3400mg per day for Men 19-50 years
Selenium	40.4% 22.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	440% 48.4mg	11mg per day for Men 19-50 years
Water	0.5% 18.5g	0.11% 4.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Sesame Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Walnuts 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 Walnuts vs Sesame Flour:

• 1 pound of Walnuts has 3.5 times more Vitamin B6 and 3.2 times more Vitamin B9 than Sesame Flour.
• While 1 lb of High fat Sesame Flour contains 7.9 times more Vitamin B1, 1.9 times more Vitamin B2, 11.9 times more Vitamin B3 and 5.1 times more Vitamin B5 than English Walnuts.
• Both English Walnuts 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 Walnuts vs Sesame Flour:

• 1 pound of Walnuts has 2.3 times more Manganese than Sesame Flour.
• While 1 lb of High fat Sesame Flour contains 1.6 times more Calcium, 5.2 times more Iron, 2.3 times more Magnesium, 2.3 times more Phosphorus, 20.5 times more Sodium and 3.5 times more Zinc than English Walnuts.
• Both Walnuts and Sesame Flour contain similar levels of Copper and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Walnuts has 1.2 times more Energy, 1.8 times more Fat, 32.3 times more Omega 3 and 2.4 times more Omega 6 than Sesame Flour.
• While 1 lb of High fat Sesame Flour contains 1.9 times more Carbohydrate and 2 times more Protein than English Walnuts.
• Both Walnuts and Sesame Flour offer comparable quantities of Saturated Fat per one pound.