Comparing Nutrients in 5 ounces Almond paste VS Toasted Sesame Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Toasted Sesame Seed Kernels	11%	72%	17%

Macro Nutrients

	Almond paste	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Energy	22.4% 649kcal	27.7% 804kcal	2900kcal per day for Men 19-50 years
Fat	40.5% 39.3g	70% 68g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.73g	29.8% 9.53g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	172% 29.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.8g	28.4% 37g	130g per day for Men 19-50 years
Sugars	71% 51.4g	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	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	18% 6.8g	63% 24g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Toasted 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	9.7% 0.12mg	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	19.3% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	16% 0.21mg	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	26% 103μg	34% 136μg	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	0.16% 0.14mg	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	128% 19mg	2.36% 0.35mg	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

	Almond paste	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	24.4% 244mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	71.5% 0.64mg	229% 2.07mg	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	28.3% 2.27mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	52.8% 1.2mg	88% 2.02mg	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	52.2% 366mg	157% 1097mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	17% 575mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	88.7% 48.8μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	3.7% 55.3mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	132% 14.5mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.19% 7.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Toasted Sesame Seed Kernels per 5 oz

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

Lets compare vitamin content per 5 ounces of Almond paste vs Toasted Sesame Seed Kernels:

• 5 ounces of Almond paste have 54.2 times more Vitamin E than Toasted Sesame Seed Kernels.
• While 5 oz of Toasted Hulled Sesame Seed Kernels contain 14.7 times more Vitamin B1, 3.8 times more Vitamin B3, 6 times more Vitamin B5, 4.1 times more Vitamin B6 and 1.3 times more Vitamin B9 than Almond paste.
• Both Almond paste and Toasted Sesame Seed Kernels provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Toasted Sesame Seed Kernels have insufficient amounts of Vitamin E
• Both Almond paste as well as Toasted 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 Almond paste vs Toasted Sesame Seed Kernels:

• 5 ounces of Almond paste have 1.3 times more Calcium than Toasted Sesame Seed Kernels.
• While 5 oz of Toasted Hulled Sesame Seed Kernels contain 3.2 times more Copper, 4.9 times more Iron, 2.7 times more Magnesium, 1.7 times more Manganese, 3 times more Phosphorus, 1.3 times more Potassium, 8.2 times more Selenium, 4.3 times more Sodium and 6.9 times more Zinc than Almond paste.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almond paste have 1.8 times more Carbohydrate and 75.5 times more Sugars than Toasted Sesame Seed Kernels.
• While 5 oz of Toasted Hulled Sesame Seed Kernels contain 1.7 times more Fat, 2.6 times more Saturated Fat, 1.8 times more Omega 3, 3.7 times more Omega 6, 3.5 times more Fiber and 1.9 times more Protein than Almond paste.
• Both Almond paste and Toasted Sesame Seed Kernels offer comparable quantities of Energy per five ounces.