Comparing Nutrients in 500 calories Plain Almond Butter VS Sesame Seed Kernels

Weight per 500 calories

• Plain Almond Butter: 81.4g
• Sesame Seed Kernels: 79.2g

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

Which food has more nutrients per 500 calories - Plain Almond Butter or Sesame Seed Kernels?

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter	13%	76%	11%
Sesame Seed Kernels	12%	81%	7%

Macro Nutrients

	Plain Almond Butter	Sesame Seed Kernels	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46.6% 45g	50% 48.5g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.4g	22.4% 7.18g	32g per day for Men 19-50 years
Omega 3	0.36% 0.006g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	118% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.8% 15.3g	7.15% 9.3g	130g per day for Men 19-50 years
Sugars	4.98% 3.6g	0.52% 0.38g	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	0.077% 0.055g	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	% 0.016g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 3.53g	% 0.25g	g per day for Men 19-50 years
Fiber	22% 8.4g	24% 9.2g	38g per day for Men 19-50 years
Protein	30.5% 17g	29% 16.2g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	Sesame Seed Kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.26% 2.38μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.8% 0.033mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59% 0.76mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.57mg	28.7% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.18% 0.26mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.45% 0.084mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	156% 46.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.8% 43μg	22.8% 91μg	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	131% 19.7mg	8.87% 1.33mg	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

	Plain Almond Butter	Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	28.3% 283mg	4.75% 47.5mg	1000mg per day for Men 19-50 years
Copper	84.5% 0.76mg	123% 1.1mg	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	35.5% 2.84mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	65% 273mg	420mg per day for Men 19-50 years
Manganese	75.4% 1.74mg	49.6% 1.14mg	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	59% 414mg	75.5% 529mg	700mg per day for Men 19-50 years
Potassium	18% 609mg	8.62% 293mg	3400mg per day for Men 19-50 years
Selenium	3.55% 1.95μg	49.6% 27.3μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.7mg	2.5% 37.2mg	1500mg per day for Men 19-50 years
Zinc	24.4% 2.68mg	48.5% 5.33mg	11mg per day for Men 19-50 years
Water	0.036% 1.34g	0.08% 2.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Plain Almond Butter vs Sesame Seed Kernels:

• Plain Almond Butter no Salt has 10.7 times more Vitamin B2 and 14.8 times more Vitamin E than Dried Hulled Sesame Seed Kernels.
• While Dried Hulled Sesame Seed Kernels contain 16.6 times more Vitamin B1, 1.8 times more Vitamin B3, 3.8 times more Vitamin B6 and 2.1 times more Vitamin B9 than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Dried Hulled Sesame Seed Kernels have similar amounts of Vitamin B5 per 500 kcal.
• Both Plain Almond Butter no Salt as well as Dried Hulled Sesame Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Plain Almond Butter vs Sesame Seed Kernels:

• Plain Almond Butter no Salt has 5.9 times more Calcium, 1.5 times more Manganese and 2.1 times more Potassium than Dried Hulled Sesame Seed Kernels.
• While Dried Hulled Sesame Seed Kernels contain 1.5 times more Copper, 1.8 times more Iron, 1.3 times more Phosphorus, 13.9 times more Selenium and 2 times more Zinc than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Dried Hulled Sesame Seed Kernels have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Plain Almond Butter no Salt has 1.6 times more Carbohydrate than Dried Hulled Sesame Seed Kernels.
• While Dried Hulled Sesame Seed Kernels contain 2.1 times more Saturated Fat, 36.6 times more Omega 3 and 1.8 times more Omega 6 than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Dried Hulled Sesame Seed Kernels have similar amounts of Energy, Fat, Fiber and Protein per 500 kcal.
• Both Plain Almond Butter no Salt as well as Dried Hulled Sesame Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.