Comparing Nutrients in 300 calories Sesame Seed Kernels VS Almonds

Weight per 300 calories

• Sesame Seed Kernels: 47.5g
• Almonds: 51.8g

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

Which food has more nutrients per 300 calories - Sesame Seed Kernels or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Sesame Seed Kernels	12%	81%	7%
Almonds	14%	72%	14%

Macro Nutrients

	Sesame Seed Kernels	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	13.5% 4.3g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	70.6% 12g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.3% 5.58g	8.6% 11g	130g per day for Men 19-50 years
Sugars	0.31% 0.23g	3.1% 2.25g	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	0.046% 0.033g	0.079% 0.057g	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	% 0.048g	% 0.088g	g per day for Men 19-50 years
Sucrose	% 0.15g	% 2.05g	g per day for Men 19-50 years
Fiber	14.5% 5.5g	17% 6.48g	38g per day for Men 19-50 years
Protein	17.4% 9.72g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Sesame Seed Kernels	Almonds	Recommended Dietary Allowance
Vitamin A	0.16% 1.43μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.7% 0.33mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.2% 2.76mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.76% 0.14mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.7% 54.7μg	5.7% 22.8μg	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	5.32% 0.8mg	88.5% 13.3mg	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	Almonds	Recommended Dietary Allowance
Calcium	2.85% 28.5mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	59.4% 0.53mg	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	37.8% 3.02mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	39% 164mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	29.8% 0.68mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	45.3% 317mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	5.17% 176mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	29.7% 16.4μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.3mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.048% 1.8g	0.062% 2.3g	3700g per day for Men 19-50 years

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

• Dried Hulled Sesame Seed Kernels have 3.1 times more Vitamin B1, 1.5 times more Vitamin B3, 2.7 times more Vitamin B6 and 2.4 times more Vitamin B9 than Almonds.
• While Almonds contain 13.8 times more Vitamin B2, 1.8 times more Vitamin B5 and 16.6 times more Vitamin E than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

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

• Dried Hulled Sesame Seed Kernels have 1.2 times more Copper, 1.6 times more Iron, 1.3 times more Phosphorus, 7.7 times more Selenium and 2 times more Zinc than Almonds.
• While Almonds contain 4.9 times more Calcium, 1.6 times more Manganese and 2.2 times more Potassium than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels and Almonds have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Hulled Sesame Seed Kernels have 2.2 times more Saturated Fat, 80.4 times more Omega 3 and 1.9 times more Omega 6 than Almonds.
• While Almonds contain 2 times more Carbohydrate and 9.9 times more Sugars than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels and Almonds have similar amounts of Energy, Fat, Fiber and Protein per 300 kcal.
• Both Dried Hulled Sesame Seed Kernels as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.