Comparing Nutrients in 5 ounces Blanched Almonds VS Toasted Sesame Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Toasted Sesame Seed Kernels	11%	72%	17%

Macro Nutrients

	Blanched Almonds	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Energy	29% 836kcal	27.7% 804kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	70% 68g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	29.8% 9.53g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	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	20.4% 26.5g	28.4% 37g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	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	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	63% 24g	38g per day for Men 19-50 years
Protein	54% 30.3g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	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	22.6% 0.27mg	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	19.3% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	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	17.4% 69.5μg	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% 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	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

	Blanched Almonds	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	33.5% 335mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	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	58% 4.65mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	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	97% 682mg	157% 1097mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	17% 575mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	88.7% 48.8μg	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	132% 14.5mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.19% 7.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Toasted Sesame Seed Kernels:

• Blanched Almonds have 1.5 times more Vitamin B2 and 95 times more Vitamin E than Toasted Hulled Sesame Seed Kernels.
• While Toasted Hulled Sesame Seed Kernels contain 6.3 times more Vitamin B1, 1.6 times more Vitamin B3, 2.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 2 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds as well as Toasted Hulled Sesame Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Blanched Almonds vs Toasted Sesame Seed Kernels:

• Blanched Almonds have 1.8 times more Calcium, 1.3 times more Manganese and 1.6 times more Potassium than Toasted Hulled Sesame Seed Kernels.
• While Toasted Hulled Sesame Seed Kernels contain 1.4 times more Copper, 2.4 times more Iron, 1.3 times more Magnesium, 1.6 times more Phosphorus, 10.8 times more Selenium, 2.1 times more Sodium and 3.4 times more Zinc than Blanched Almonds.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 9.6 times more Sugars and 1.3 times more Protein than Toasted Hulled Sesame Seed Kernels.
• While Toasted Hulled Sesame Seed Kernels contain 1.7 times more Saturated Fat, 90.8 times more Omega 3, 1.7 times more Omega 6, 1.4 times more Carbohydrate and 1.7 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Toasted Hulled Sesame Seed Kernels have similar amounts of Energy and Fat per 5 oz.
• Both Blanched Almonds as well as Toasted Hulled Sesame Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.