Comparing Nutrients in 300 calories Whole Sesame Seeds VS Almond paste

Weight per 300 calories

• Whole Sesame Seeds: 52.4g
• Almond paste: 65.5g

Whole Sesame Seeds have 1.3 times more energy per 100g than Almond paste. It has very high energy density when compared to other foods. Almond paste having very high energy density.

Discover which food has more nutrients per 300 calories - Whole Sesame Seeds or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
Whole Sesame Seeds	12%	73%	15%
Almond paste	8%	52%	40%

Macro Nutrients

	Whole Sesame Seeds	Almond paste	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.64g	5.4% 1.72g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	66% 11g	21.5% 3.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.44% 12.3g	24% 31.3g	130g per day for Men 19-50 years
Sugars	0.22% 0.16g	32.8% 23.7g	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	16.3% 6.18g	8.27% 3.14g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Whole Sesame Seeds	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	4.48% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.95% 0.13mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.8% 2.36mg	5.82% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.52% 0.026mg	1.5% 0.074mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	1.8% 0.024mg	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	12.7% 50.8μg	12% 48μg	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	0.073% 0.066mg	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	0.87% 0.13mg	59% 8.87mg	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	Almond paste	Recommended Dietary Allowance
Calcium	51% 510mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	237% 2.14mg	33% 0.3mg	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	95% 7.6mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	43.8% 184mg	20.3% 85mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	24.4% 0.56mg	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	47% 329mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	6.05% 206mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	5% 2.75μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.76mg	0.39% 5.9mg	1500mg per day for Men 19-50 years
Zinc	37% 4.06mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	0.066% 2.46g	0.25% 9.22g	3700g per day for Men 19-50 years

Whole Sesame Seeds VS Almond Paste Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Whole Sesame Seeds or Almond paste?

Lets compare vitamin content per 300 calories of Whole Sesame Seeds vs Almond paste:

• 300 calories of Whole Sesame Seeds have 7.7 times more Vitamin B1, 2.5 times more Vitamin B3 and 17.5 times more Vitamin B6 than Almond paste.
• While 300 kcal of Almond paste contain 2.1 times more Vitamin B2 and 67.8 times more Vitamin E than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Almond paste provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Whole Sesame Seeds have insufficient amounts of Vitamin E
• 300 calories of Almond paste have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B6
• Both Dried Whole Sesame Seeds as well as Almond paste 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 Whole Sesame Seeds vs Almond paste:

• 300 calories of Whole Sesame Seeds have 4.5 times more Calcium, 7.2 times more Copper, 7.3 times more Iron, 2.2 times more Magnesium, 2.3 times more Manganese, 1.9 times more Phosphorus, 6.5 times more Selenium and 4.2 times more Zinc than Almond paste.
• Both Whole Sesame Seeds and Almond paste contain similar levels of Potassium per 300 calories.
• 300 calories of Almond paste lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Whole Sesame Seeds have 1.4 times more Fat, 2.1 times more Saturated Fat, 1.5 times more Omega 3, 3.1 times more Omega 6, 2 times more Fiber and 1.6 times more Protein than Almond paste.
• While 300 kcal of Almond paste contain 2.6 times more Carbohydrate and 151.2 times more Sugars than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Almond paste offer comparable quantities of Energy per 300 calories.