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

Macros Ratio

	Protein	Fat	Carbs
Whole Sesame Seeds	12%	73%	15%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Whole Sesame Seeds	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	89.6% 2599kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	99% 31.6g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	107% 1.7g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	570% 97g	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	82% 106g	61.7% 80g	130g per day for Men 19-50 years
Sugars	1.88% 1.36g	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	NA	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	NA	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	141% 53.5g	125% 47.6g	38g per day for Men 19-50 years
Protein	144% 80.4g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Whole Sesame Seeds	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	299% 3.6mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.12mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	128% 20.5mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.54% 0.23mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	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	110% 440μg	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	7.56% 1.13mg	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

	Whole Sesame Seeds	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	442% 4423mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	2057% 18.5mg	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	825% 66mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	379% 1592mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	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	408% 2853mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	62.4% 2123mg	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	3.33% 50mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	320% 35mg	127% 14mg	11mg per day for Men 19-50 years
Water	0.57% 21.3g	0.34% 12.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Whole Sesame Seeds vs Oil Roasted Almonds:

• Dried Whole Sesame Seeds have 8.6 times more Vitamin B1, 1.2 times more Vitamin B3, 6.7 times more Vitamin B6 and 3.6 times more Vitamin B9 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3.2 times more Vitamin B2, 4.6 times more Vitamin B5 and 103.9 times more Vitamin E than Dried Whole Sesame Seeds.
• Both Dried Whole Sesame Seeds as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 lb.

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

• Dried Whole Sesame Seeds have 3.4 times more Calcium, 4.3 times more Copper, 4 times more Iron, 1.3 times more Magnesium, 1.3 times more Phosphorus, 8.4 times more Selenium and 2.5 times more Zinc than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.5 times more Potassium than Dried Whole Sesame Seeds.
• Both Dried Whole Sesame Seeds and Oil Roasted Almonds have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Whole Sesame Seeds have 1.7 times more Saturated Fat, more Omega 3, 1.6 times more Omega 6 and 1.3 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 15.2 times more Sugars than Dried Whole Sesame Seeds.
• Both Dried Whole Sesame Seeds and Oil Roasted Almonds have similar amounts of Energy, Fat, Fiber and Protein per 1 lb.
• Both Dried Whole Sesame Seeds as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.