Comparing Nutrients in 1 pound Whole Sesame Seeds VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Whole Sesame Seeds	12%	73%	15%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Whole Sesame Seeds	Dried Beechnuts	Recommended Dietary Allowance
Energy	89.6% 2599kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	99% 31.6g	81% 26g	32g per day for Men 19-50 years
Omega 3	107% 1.7g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	570% 97g	491% 83.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 106g	117% 152g	130g per day for Men 19-50 years
Sugars	1.88% 1.36g	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	141% 53.5g	NA	38g per day for Men 19-50 years
Protein	144% 80.4g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Whole Sesame Seeds	Dried Beechnuts	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	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.12mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	128% 20.5mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.54% 0.23mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	239% 3.1mg	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	128% 513μg	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	78% 70.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.56% 1.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sesame Seeds	Dried Beechnuts	Recommended Dietary Allowance
Calcium	442% 4423mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	2057% 18.5mg	338% 3.04mg	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	139% 11mg	8mg per day for Men 19-50 years
Magnesium	379% 1592mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	264% 6.1mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	62.4% 2123mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	284% 156μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	320% 35mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	0.57% 21.3g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Sesame Seeds VS Dried Beechnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Whole Sesame Seeds versus 1 lb of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Whole Sesame Seeds vs Dried Beechnuts:

• 1 pound of Whole Sesame Seeds has 2.6 times more Vitamin B1 and 5.1 times more Vitamin B3 than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 1.5 times more Vitamin B2, 18.5 times more Vitamin B5 and more Vitamin C than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Dried Beechnuts provide similar amounts of Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Whole Sesame Seeds have insufficient amounts of Vitamin B5 and Vitamin C
• Both Dried Whole Sesame Seeds as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Whole Sesame Seeds vs Dried Beechnuts:

• 1 pound of Whole Sesame Seeds has 975 times more Calcium, 6.1 times more Copper, 5.9 times more Iron, more Magnesium, 1.8 times more Manganese, more Phosphorus and 21.5 times more Zinc than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 2.2 times more Potassium and 3.5 times more Sodium than Dried Whole Sesame Seeds.
• 1 pound of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 pound:

• 1 pound of Whole Sesame Seeds has 1.2 times more Saturated Fat and 2.9 times more Protein than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 4.5 times more Omega 3 and 1.4 times more Carbohydrate than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Dried Beechnuts offer comparable quantities of Energy, Fat and Omega 6 per one pound.