Comparing Nutrients in 5 ounces Blanched Almonds VS Low fat Sesame Flour

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Low fat Sesame Flour	56%	4%	40%

Macro Nutrients

	Blanched Almonds	Low fat Sesame Flour	Recommended Dietary Allowance
Energy	29% 836kcal	16.3% 472kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	2.56% 2.5g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	5.15% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	38.7% 50.3g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	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	0% 0g	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	% 0.043g	NA	g per day for Men 19-50 years
Sucrose	% 6.32g	NA	g per day for Men 19-50 years
Fiber	37% 14g	NA	38g per day for Men 19-50 years
Protein	54% 30.3g	127% 71g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Low fat Sesame Flour	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	22.6% 0.27mg	297% 3.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	111% 17.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	77.7% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	15.5% 0.2mg	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	17.4% 69.5μg	10.3% 41μg	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	224% 33.7mg	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

	Blanched Almonds	Low fat Sesame Flour	Recommended Dietary Allowance
Calcium	33.5% 335mg	21% 211mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	224% 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	58% 4.65mg	252% 20mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	114% 479mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	86% 1.98mg	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	97% 682mg	153% 1073mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	16.6% 563mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	NA	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	3.7% 55.3mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Low fat Sesame Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Blanched Almonds versus 5 oz of Low fat Sesame Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Low fat Sesame Flour:

• 5 ounces of Blanched Almonds have 2.6 times more Vitamin B2 and 1.7 times more Vitamin B9 than Low fat Sesame Flour.
• While 5 oz of Low fat Sesame Flour contain 13.2 times more Vitamin B1, 3.6 times more Vitamin B3 and 8.7 times more Vitamin B5 than Blanched Almonds.
• Both Blanched Almonds and Low fat Sesame Flour provide similar amounts of Vitamin B6 per five ounces.
• Both Blanched Almonds as well as Low fat Sesame Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Blanched Almonds vs Low fat Sesame Flour:

• 5 ounces of Blanched Almonds have 1.6 times more Calcium, 1.3 times more Manganese and 1.7 times more Potassium than Low fat Sesame Flour.
• While 5 oz of Low fat Sesame Flour contain 1.4 times more Copper, 4.3 times more Iron, 1.3 times more Magnesium, 1.6 times more Phosphorus, 2.1 times more Sodium and 3.4 times more Zinc than Blanched Almonds.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blanched Almonds have 1.8 times more Energy, 30 times more Fat, 19.7 times more Saturated Fat and 20 times more Omega 6 than Low fat Sesame Flour.
• While 5 oz of Low fat Sesame Flour contain 1.9 times more Carbohydrate and 2.3 times more Protein than Blanched Almonds.
• Both Blanched Almonds as well as Low fat Sesame Flour provide inadequate amounts of Omega 3 in five ounces.