Comparing Nutrients in 1 pound Sesame Seed Kernels VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Sesame Seed Kernels	12%	81%	7%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Sesame Seed Kernels	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	99% 2862kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	286% 278g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	74.6% 1.2g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	673% 114g	361% 61.3g	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	61.7% 80g	130g per day for Men 19-50 years
Sugars	3% 2.18g	28.5% 20.6g	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	0% 0g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 20g	g per day for Men 19-50 years
Fiber	138% 52.6g	125% 47.6g	38g per day for Men 19-50 years
Protein	166% 93g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Sesame Seed Kernels	Oil Roasted Almonds	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	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	164% 26.3mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	140% 1.8mg	41% 0.54mg	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	30.6% 122μg	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	51% 7.62mg	785% 118mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	27.2% 272mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	706% 6.35mg	481% 4.33mg	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	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	373% 1565mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	284% 6.53mg	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	432% 3025mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	49.4% 1678mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	284% 156μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	14.2% 213mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	278% 30.5mg	127% 14mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Sesame Seed Kernels VS Oil Roasted Almonds per 1 lb

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

Lets compare vitamin content per 1 pound of Sesame Seed Kernels vs Oil Roasted Almonds:

• 1 pound of Sesame Seed Kernels has 7.6 times more Vitamin B1, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, 3.4 times more Vitamin B6 and 4.3 times more Vitamin B9 than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 8.7 times more Vitamin B2 and 15.5 times more Vitamin E than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels as well as Oil Roasted Almonds 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 Oil Roasted Almonds:

• 1 pound of Sesame Seed Kernels has 1.5 times more Copper, 1.7 times more Iron, 1.3 times more Magnesium, 1.4 times more Phosphorus, 8.4 times more Selenium, 47 times more Sodium and 2.2 times more Zinc than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 4.9 times more Calcium, 1.7 times more Manganese and 1.9 times more Potassium than Dried Hulled Sesame Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sesame Seed Kernels has 2.2 times more Saturated Fat, more Omega 3 and 1.9 times more Omega 6 than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 1.5 times more Carbohydrate and 9.5 times more Sugars than Dried Hulled Sesame Seed Kernels.
• Both Sesame Seed Kernels and Oil Roasted Almonds offer comparable quantities of Energy, Fat, Fiber and Protein per one pound.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3