Comparing Nutrients in 5 ounces Roasted Almonds VS Sesame Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Sesame Seed Kernels	12%	81%	7%

Macro Nutrients

	Roasted Almonds	Sesame Seed Kernels	Recommended Dietary Allowance
Energy	29.2% 848kcal	31% 894kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	89.4% 86.8g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	40% 13g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	23.3% 0.37g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	210% 35.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	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	0.02% 0.014g	0.14% 0.099g	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	% 0.014g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 6.73g	% 0.44g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	43.3% 16.4g	38g per day for Men 19-50 years
Protein	53% 29.7g	51.8% 29g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	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	9.1% 0.11mg	82.6% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	51.4% 8.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	8.22% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	43.6% 0.57mg	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	19.5% 78μg	40.8% 163μg	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	226% 34mg	16% 2.4mg	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

	Roasted Almonds	Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	38% 380mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	220% 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	66% 5.3mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	116% 489mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	88.7% 2.04mg	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	95% 668mg	135% 945mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	15.4% 524mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	88.7% 48.8μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	4.44% 66.6mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	86.7% 9.54mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.14% 5.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Sesame Seed Kernels per 5 oz

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

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

• 5 ounces of Roasted Almonds have 13.3 times more Vitamin B2 and 14.2 times more Vitamin E than Sesame Seed Kernels.
• While 5 oz of Dried Hulled Sesame Seed Kernels contain 9.1 times more Vitamin B1, 1.6 times more Vitamin B3, 2.9 times more Vitamin B6 and 2.1 times more Vitamin B9 than Dry Roasted Almonds.
• Both Roasted Almonds and Sesame Seed Kernels provide similar amounts of Vitamin B5 per five ounces.
• Both Dry Roasted Almonds as well as Dried 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 Roasted Almonds vs Sesame Seed Kernels:

• 5 ounces of Roasted Almonds have 4.5 times more Calcium, 1.6 times more Manganese and 1.9 times more Potassium than Sesame Seed Kernels.
• While 5 oz of Dried Hulled Sesame Seed Kernels contain 1.3 times more Copper, 1.7 times more Iron, 1.4 times more Phosphorus, 17.2 times more Selenium, 15.7 times more Sodium and 2 times more Zinc than Dry Roasted Almonds.
• Both Roasted Almonds and Sesame Seed Kernels contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Almonds have 1.8 times more Carbohydrate and 10.1 times more Sugars than Sesame Seed Kernels.
• While 5 oz of Dried Hulled Sesame Seed Kernels contain 2.2 times more Saturated Fat, 26.3 times more Omega 3 and 1.9 times more Omega 6 than Dry Roasted Almonds.
• Both Roasted Almonds and Sesame Seed Kernels offer comparable quantities of Energy, Fat, Fiber and Protein per five ounces.
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3