Comparing Nutrients in 5 ounces Almond paste VS Roasted Sesame Seeds

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Roasted Sesame Seeds	11%	72%	17%

Macro Nutrients

	Almond paste	Roasted Sesame Seeds	Recommended Dietary Allowance
Energy	22.4% 649kcal	27.6% 801kcal	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% 36.5g	130g per day for Men 19-50 years
Sugars	71% 51.4g	NA	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	52.2% 20g	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	Roasted Sesame Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	27.4% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	1.45% 0.072mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	87.4% 1.14mg	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	34.7% 139μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Roasted Sesame Seeds	Recommended Dietary Allowance
Calcium	24.4% 244mg	140% 1402mg	1000mg per day for Men 19-50 years
Copper	71.5% 0.64mg	389% 3.5mg	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	262% 21mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	120% 505mg	420mg per day for Men 19-50 years
Manganese	52.8% 1.2mg	154% 3.54mg	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	129% 904mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	20% 673mg	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	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.13% 4.68g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Roasted Sesame Seeds per 5 oz

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

Lets compare vitamin content per 5 ounces of Almond paste vs Roasted Sesame Seeds:

• 5 ounces of Almond paste have 1.6 times more Vitamin B2 and 2.2 times more Vitamin B5 than Roasted Sesame Seeds.
• While 5 oz of Roasted Whole Sesame Seeds contain 9.8 times more Vitamin B1, 3.2 times more Vitamin B3, 22.3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Almond paste.
• 5 ounces of Roasted Sesame Seeds have insufficient amounts of Vitamin B5
• Both Almond paste as well as Roasted Whole Sesame Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Almond paste vs Roasted Sesame Seeds:

• 5 oz of Roasted Whole Sesame Seeds contain 5.8 times more Calcium, 5.4 times more Copper, 9.2 times more Iron, 2.7 times more Magnesium, 2.9 times more Manganese, 2.5 times more Phosphorus, 1.5 times more Potassium, 8.2 times more Selenium and 4.8 times more Zinc than Almond paste.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almond paste have 1.9 times more Carbohydrate than Roasted Sesame Seeds.
• While 5 oz of Roasted Whole Sesame Seeds contain 1.7 times more Fat, 2.6 times more Saturated Fat, 1.8 times more Omega 3, 3.7 times more Omega 6, 2.9 times more Fiber and 1.9 times more Protein than Almond paste.
• Both Almond paste and Roasted Sesame Seeds offer comparable quantities of Energy per five ounces.