Comparing Nutrients in 5 ounces Plain Almond Butter VS 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	30% 870kcal	31% 894kcal	2900kcal per day for Men 19-50 years
Fat	81% 78.7g	89.4% 86.8g	97g per day for Men 19-50 years
Saturated Fat	18.4% 5.9g	40% 13g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	23.3% 0.37g	1.6g per day for Men 19-50 years
Omega 6	113% 19.3g	210% 35.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.5% 26.7g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	8.66% 6.28g	0.94% 0.68g	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	0.14% 0.099g	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	% 0.028g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 6.15g	% 0.44g	g per day for Men 19-50 years
Fiber	38.4% 14.6g	43.3% 16.4g	38g per day for Men 19-50 years
Protein	53% 29.7g	51.8% 29g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	Sesame Seed Kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.84% 0.058mg	82.6% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	51.4% 8.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	8.22% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	43.6% 0.57mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	271% 81.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18.8% 75μg	40.8% 163μg	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	229% 34.3mg	16% 2.4mg	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	49% 492mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	220% 2mg	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	62% 4.95mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	116% 489mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	88.7% 2.04mg	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	103% 720mg	135% 945mg	700mg per day for Men 19-50 years
Potassium	31% 1060mg	15.4% 524mg	3400mg per day for Men 19-50 years
Selenium	6.2% 3.4μg	88.7% 48.8μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	4.44% 66.6mg	1500mg per day for Men 19-50 years
Zinc	42.4% 4.66mg	86.7% 9.54mg	11mg per day for Men 19-50 years
Water	0.063% 2.32g	0.14% 5.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Plain Almond Butter VS Sesame Seed Kernels per 5 oz

Compare the macro and micronutrient content in 5 oz of Plain Almond Butter versus 5 oz of Sesame Seed Kernels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Plain Almond Butter vs Sesame Seed Kernels:

• 5 ounces of Plain Almond Butter have 10.4 times more Vitamin B2 and 14.4 times more Vitamin E than Sesame Seed Kernels.
• While 5 oz of Dried Hulled Sesame Seed Kernels contain 17 times more Vitamin B1, 1.8 times more Vitamin B3, 3.9 times more Vitamin B6 and 2.2 times more Vitamin B9 than Plain Almond Butter no Salt.
• Both Plain Almond Butter and Sesame Seed Kernels provide similar amounts of Vitamin B5 per five ounces.
• 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 five ounces.

Comparing minerals per 5 ounces for Plain Almond Butter vs Sesame Seed Kernels:

• 5 ounces of Plain Almond Butter have 5.8 times more Calcium, 1.5 times more Manganese and 2 times more Potassium than Sesame Seed Kernels.
• While 5 oz of Dried Hulled Sesame Seed Kernels contain 1.5 times more Copper, 1.8 times more Iron, 1.3 times more Phosphorus, 14.3 times more Selenium, 6.7 times more Sodium and 2 times more Zinc than Plain Almond Butter no Salt.
• Both Plain Almond Butter and Sesame Seed Kernels contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Plain Almond Butter have 1.6 times more Carbohydrate and 9.2 times more Sugars than Sesame Seed Kernels.
• While 5 oz of Dried Hulled Sesame Seed Kernels contain 2.2 times more Saturated Fat, 37.6 times more Omega 3 and 1.9 times more Omega 6 than Plain Almond Butter no Salt.
• Both Plain Almond Butter and Sesame Seed Kernels offer comparable quantities of Energy, Fat, Fiber and Protein per five ounces.
• 5 ounces of Plain Almond Butter provide inadequate amounts of Omega 3