Comparing Nutrients in 1 pound Sesame Seed Kernels VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Sesame Seed Kernels	12%	81%	7%
Almond paste	8%	52%	40%

Macro Nutrients

	Sesame Seed Kernels	Almond paste	Recommended Dietary Allowance
Energy	99% 2862kcal	71.6% 2077kcal	2900kcal per day for Men 19-50 years
Fat	286% 278g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	37.3% 12g	32g per day for Men 19-50 years
Omega 3	74.6% 1.2g	56.4% 0.9g	1.6g per day for Men 19-50 years
Omega 6	673% 114g	149% 25.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.2g	167% 217g	130g per day for Men 19-50 years
Sugars	3% 2.18g	227% 164g	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	0.44% 0.32g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 1.4g	NA	g per day for Men 19-50 years
Fiber	138% 52.6g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	166% 93g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Sesame Seed Kernels	Almond paste	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	264% 3.17mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	164% 26.3mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	140% 1.8mg	12.6% 0.16mg	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	130% 522μg	82.8% 331μg	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	0.5% 0.45mg	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	51% 7.62mg	409% 61.4mg	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

	Sesame Seed Kernels	Almond paste	Recommended Dietary Allowance
Calcium	27.2% 272mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	706% 6.35mg	229% 2.06mg	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	361% 29mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	373% 1565mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	284% 6.53mg	169% 3.9mg	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	432% 3025mg	167% 1170mg	700mg per day for Men 19-50 years
Potassium	49.4% 1678mg	42% 1424mg	3400mg per day for Men 19-50 years
Selenium	284% 156μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	14.2% 213mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	278% 30.5mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	0.46% 17g	1.73% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Sesame Seed Kernels VS Almond paste per 1 lb

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

Lets compare vitamin content per 1 pound of Sesame Seed Kernels vs Almond paste:

• 1 pound of Sesame Seed Kernels has 8.5 times more Vitamin B1, 4.1 times more Vitamin B3, 2.6 times more Vitamin B5, 11.1 times more Vitamin B6 and 1.6 times more Vitamin B9 than Almond paste.
• While 1 lb of Almond paste contains 4.6 times more Vitamin B2 and 8.1 times more Vitamin E than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Sesame Seed Kernels vs Almond paste:

• 1 pound of Sesame Seed Kernels has 3.1 times more Copper, 4 times more Iron, 2.7 times more Magnesium, 1.7 times more Manganese, 2.6 times more Phosphorus, 8.2 times more Selenium, 5.2 times more Sodium and 4.5 times more Zinc than Almond paste.
• While 1 lb of Almond paste contains 2.9 times more Calcium than Dried Hulled Sesame Seed Kernels.
• Both Sesame Seed Kernels and Almond paste contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sesame Seed Kernels has 1.4 times more Energy, 2.2 times more Fat, 3.4 times more Saturated Fat, 1.3 times more Omega 3, 4.5 times more Omega 6, 2.4 times more Fiber and 2.3 times more Protein than Almond paste.
• While 1 lb of Almond paste contains 4.1 times more Carbohydrate and 75.5 times more Sugars than Dried Hulled Sesame Seed Kernels.