Comparing Nutrients in 500 calories Roasted Sesame Seeds VS Toasted Sesame Seed Kernels

Weight per 500 calories

• Roasted Sesame Seeds: 88.5g
• Toasted Sesame Seed Kernels: 88.2g

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

Which food has more nutrients per 500 calories - Roasted Sesame Seeds or Toasted Sesame Seed Kernels?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sesame Seeds	11%	72%	17%
Toasted Sesame Seed Kernels	11%	72%	17%

Macro Nutrients

	Roasted Sesame Seeds	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	43.8% 42.5g	43.6% 42.3g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.95g	18.5% 5.93g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	107% 18.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 22.8g	17.7% 23g	130g per day for Men 19-50 years
Sugars	NA	0.58% 0.42g	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	32.6% 12.4g	39.2% 15g	38g per day for Men 19-50 years
Protein	27% 15g	26.7% 15g	56g per day for Men 19-50 years

Vitamins

	Roasted Sesame Seeds	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.65μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.2% 0.71mg	88.6% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	31.6% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.3% 4.05mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.9% 0.045mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.6% 0.71mg	9.9% 0.13mg	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	21.7% 86.7μg	21% 84.7μg	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	NA	1.47% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sesame Seeds	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	87.5% 875mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	143% 1.3mg	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	163% 13mg	85.8% 6.86mg	8mg per day for Men 19-50 years
Magnesium	75% 315mg	72.6% 305mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	54.7% 1.26mg	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	80.7% 565mg	98% 683mg	700mg per day for Men 19-50 years
Potassium	12.4% 420mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	55.3% 30.4μg	55% 30.3μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.73mg	2.3% 34.4mg	1500mg per day for Men 19-50 years
Zinc	57.6% 6.34mg	82% 9.02mg	11mg per day for Men 19-50 years
Water	0.079% 2.92g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Sesame Seeds vs Toasted Sesame Seed Kernels:

• Roasted Whole Sesame Seeds have 5.5 times more Vitamin B6 than Toasted Hulled Sesame Seed Kernels.
• While Toasted Hulled Sesame Seed Kernels contain 1.5 times more Vitamin B1, 1.9 times more Vitamin B2 and 13.3 times more Vitamin B5 than Roasted Whole Sesame Seeds.
• Both Roasted Whole Sesame Seeds and Toasted Hulled Sesame Seed Kernels have similar amounts of Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Roasted Whole Sesame Seeds as well as Toasted Hulled Sesame Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Sesame Seeds vs Toasted Sesame Seed Kernels:

• Roasted Whole Sesame Seeds have 7.6 times more Calcium, 1.7 times more Copper, 1.9 times more Iron and 1.8 times more Manganese than Toasted Hulled Sesame Seed Kernels.
• While Toasted Hulled Sesame Seed Kernels contain 1.4 times more Zinc than Roasted Whole Sesame Seeds.
• Both Roasted Whole Sesame Seeds and Toasted Hulled Sesame Seed Kernels have similar amounts of Magnesium, Phosphorus, Potassium and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Roasted Whole Sesame Seeds and Toasted Hulled Sesame Seed Kernels have similar amounts of macro-nutrients per 500 kcal
• Both Roasted Whole Sesame Seeds and Toasted Hulled Sesame Seed Kernels have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Roasted Whole Sesame Seeds as well as Toasted Hulled Sesame Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.