Comparing Nutrients in 5 ounces Roasted Almonds VS Whole Sesame Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Whole Sesame Seeds	12%	73%	15%

Macro Nutrients

	Roasted Almonds	Whole Sesame Seeds	Recommended Dietary Allowance
Energy	29.2% 848kcal	28% 812kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	72.6% 70.4g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	31% 9.86g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	33.3% 0.53g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	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	23% 29.8g	25.6% 33.2g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	NA	g per day for Men 19-50 years
Sucrose	% 6.73g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	44% 16.7g	38g per day for Men 19-50 years
Protein	53% 29.7g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	9.1% 0.11mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	1.4% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	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	19.5% 78μg	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	226% 34mg	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

	Roasted Almonds	Whole Sesame Seeds	Recommended Dietary Allowance
Calcium	38% 380mg	138% 1382mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	66% 5.3mg	258% 20.6mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	118% 498mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	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	95% 668mg	127% 892mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	19.5% 663mg	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	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	100% 11mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.18% 6.65g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Whole Sesame Seeds per 5 oz

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

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

• 5 ounces of Roasted Almonds have 4.8 times more Vitamin B2, 6.4 times more Vitamin B5 and 95.6 times more Vitamin E than Whole Sesame Seeds.
• While 5 oz of Dried Whole Sesame Seeds contain 10.3 times more Vitamin B1, 5.8 times more Vitamin B6 and 1.8 times more Vitamin B9 than Dry Roasted Almonds.
• Both Roasted Almonds and Whole Sesame Seeds provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Whole Sesame Seeds have insufficient amounts of Vitamin B5 and Vitamin E
• Both Dry Roasted Almonds as well as Dried Whole Sesame Seeds 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 Whole Sesame Seeds:

• 5 ounces of Roasted Almonds have 1.5 times more Potassium than Whole Sesame Seeds.
• While 5 oz of Dried Whole Sesame Seeds contain 3.6 times more Calcium, 3.7 times more Copper, 3.9 times more Iron, 1.3 times more Magnesium, 1.3 times more Phosphorus, 17.2 times more Selenium and 2.3 times more Zinc than Dry Roasted Almonds.
• Both Roasted Almonds and Whole Sesame Seeds contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Almonds have 16.2 times more Sugars than Whole Sesame Seeds.
• While 5 oz of Dried Whole Sesame Seeds contain 1.7 times more Saturated Fat, 37.6 times more Omega 3 and 1.7 times more Omega 6 than Dry Roasted Almonds.
• Both Roasted Almonds and Whole Sesame Seeds offer comparable quantities of Energy, Fat, Carbohydrate, Fiber and Protein per five ounces.
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3