Comparing Nutrients in 5 ounces Blanched Almonds VS Whole Sesame Seeds

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Whole Sesame Seeds	12%	73%	15%

Macro Nutrients

	Blanched Almonds	Whole Sesame Seeds	Recommended Dietary Allowance
Energy	29% 836kcal	28% 812kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	72.6% 70.4g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	31% 9.86g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	33.3% 0.53g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	178% 30.3g	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	25.6% 33.2g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	0.59% 0.43g	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	44% 16.7g	38g per day for Men 19-50 years
Protein	54% 30.3g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Whole 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	22.6% 0.27mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	1.4% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	86% 1.1mg	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	34.4% 137μg	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	Whole Sesame Seeds	Recommended Dietary Allowance
Calcium	33.5% 335mg	138% 1382mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	643% 5.8mg	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	258% 20.6mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	118% 498mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	152% 3.5mg	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	127% 892mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	19.5% 663mg	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	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	100% 11mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.18% 6.65g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Whole Sesame Seeds:

• Blanched Almonds have 2.9 times more Vitamin B2, 6.3 times more Vitamin B5 and 95 times more Vitamin E than Dried Whole Sesame Seeds.
• While Dried Whole Sesame Seeds contain 4.1 times more Vitamin B1, 1.3 times more Vitamin B3, 6.9 times more Vitamin B6 and 2 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds as well as Dried Whole Sesame Seeds 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 Whole Sesame Seeds:

• Blanched Almonds have 1.4 times more Potassium and 1.7 times more Sodium than Dried Whole Sesame Seeds.
• While Dried Whole Sesame Seeds contain 4.1 times more Calcium, 4 times more Copper, 4.4 times more Iron, 1.3 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus, 10.8 times more Selenium and 2.6 times more Zinc than Blanched Almonds.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 15.4 times more Sugars and 1.2 times more Protein than Dried Whole Sesame Seeds.
• While Dried Whole Sesame Seeds contain 1.8 times more Saturated Fat, 94 times more Omega 3, 1.7 times more Omega 6 and 1.3 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Dried Whole Sesame Seeds have similar amounts of Energy, Fat and Fiber per 5 oz.
• Both Blanched Almonds as well as Dried Whole Sesame Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.