Comparing Nutrients in 300 calories Blanched Almonds VS Sesame Seed Kernels

Weight per 300 calories

• Blanched Almonds: 50.8g
• Sesame Seed Kernels: 47.5g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Blanched Almonds or Sesame Seed Kernels?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Sesame Seed Kernels	12%	81%	7%

Macro Nutrients

	Blanched Almonds	Sesame Seed Kernels	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	13.5% 4.3g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	70.6% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	4.3% 5.58g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	0.31% 0.23g	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% 0g	0.046% 0.033g	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	% 0.015g	% 0.048g	g per day for Men 19-50 years
Sucrose	% 2.27g	% 0.15g	g per day for Men 19-50 years
Fiber	13.2% 5.03g	14.5% 5.5g	38g per day for Men 19-50 years
Protein	19.4% 11g	17.4% 9.72g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Sesame Seed Kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	27.7% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	3.3% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	17.2% 2.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	2.76% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	14.6% 0.19mg	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	6.23% 25μg	13.7% 54.7μg	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	80.5% 12mg	5.32% 0.8mg	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

	Blanched Almonds	Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	12% 120mg	2.85% 28.5mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	74% 0.67mg	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	21% 1.67mg	37.8% 3.02mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	39% 164mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	29.8% 0.68mg	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	35% 245mg	45.3% 317mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	5.17% 176mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	29.7% 16.4μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	1.5% 22.3mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.048% 1.8g	3700g per day for Men 19-50 years

Blanched Almonds VS Sesame Seed Kernels Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Blanched Almonds or Sesame Seed Kernels?

Lets compare vitamin content per 300 calories of Blanched Almonds vs Sesame Seed Kernels:

• 300 calories of Blanched Almonds have 8.4 times more Vitamin B2 and 15.1 times more Vitamin E than Sesame Seed Kernels.
• While 300 kcal of Dried Hulled Sesame Seed Kernels contain 3.4 times more Vitamin B1, 1.5 times more Vitamin B3, 3.3 times more Vitamin B6 and 2.2 times more Vitamin B9 than Blanched Almonds.
• 300 calories of Blanched Almonds have insufficient amounts of Vitamin B6
• 300 calories of Sesame Seed Kernels have insufficient amounts of Vitamin B2 and Vitamin E
• Both Blanched Almonds as well as Dried Hulled Sesame Seed Kernels have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Blanched Almonds vs Sesame Seed Kernels:

• 300 calories of Blanched Almonds have 4.2 times more Calcium, 1.4 times more Manganese and 1.9 times more Potassium than Sesame Seed Kernels.
• While 300 kcal of Dried Hulled Sesame Seed Kernels contain 1.3 times more Copper, 1.8 times more Iron, 1.3 times more Phosphorus, 10.1 times more Selenium and 2.1 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Sesame Seed Kernels contain similar levels of Magnesium per 300 calories.
• 300 calories of Blanched Almonds lack sufficient amounts of Selenium
• 300 calories of Sesame Seed Kernels lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blanched Almonds have 1.7 times more Carbohydrate than Sesame Seed Kernels.
• While 300 kcal of Dried Hulled Sesame Seed Kernels contain 2.1 times more Saturated Fat, 61.5 times more Omega 3 and 1.9 times more Omega 6 than Blanched Almonds.
• Both Blanched Almonds and Sesame Seed Kernels offer comparable quantities of Energy, Fat, Fiber and Protein per 300 calories.
• 300 calories of Blanched Almonds provide inadequate amounts of Omega 3
• 300 calories of Sesame Seed Kernels provide inadequate amounts of Carbohydrate