Comparing Nutrients in 5 ounces Dried Beechnuts VS Low fat Sesame Flour

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Low fat Sesame Flour	56%	4%	40%

Macro Nutrients

	Dried Beechnuts	Low fat Sesame Flour	Recommended Dietary Allowance
Energy	28% 816kcal	16.3% 472kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	2.56% 2.5g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	153% 26g	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	36.5% 47.5g	38.7% 50.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	NA	38g per day for Men 19-50 years
Protein	15.7% 8.8g	127% 71g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	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	36% 0.43mg	297% 3.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	111% 17.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.2% 1.3mg	77.7% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	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	40% 160μg	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	24.4% 22mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Low fat Sesame Flour	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	21% 211mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	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	43.6% 3.5mg	252% 20mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	114% 479mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	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	0% 0mg	153% 1073mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	16.6% 563mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	3.7% 55.3mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.25% 9.36g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Low fat Sesame Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Beechnuts 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 Dried Beechnuts vs Low fat Sesame Flour:

• 5 ounces of Dried Beechnuts have 1.4 times more Vitamin B2, 4.8 times more Vitamin B6, 3.9 times more Vitamin B9 and more Vitamin C than Low fat Sesame Flour.
• While 5 oz of Low fat Sesame Flour contain 8.3 times more Vitamin B1, 14.3 times more Vitamin B3 and 3 times more Vitamin B5 than Dried Beechnuts.
• 5 ounces of Low fat Sesame Flour have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Low fat Sesame Flour have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Dried Beechnuts vs Low fat Sesame Flour:

• 5 ounces of Dried Beechnuts have 2.6 times more Potassium than Low fat Sesame Flour.
• While 5 oz of Low fat Sesame Flour contain 149 times more Calcium, 2.1 times more Copper, 5.8 times more Iron, more Magnesium, more Phosphorus and 27.8 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Low fat Sesame Flour contain similar levels of Manganese and Sodium per five ounces.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Beechnuts have 1.7 times more Energy, 28.6 times more Fat, 28.5 times more Saturated Fat, 154.5 times more Omega 3 and 29.8 times more Omega 6 than Low fat Sesame Flour.
• While 5 oz of Low fat Sesame Flour contain 8.1 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Low fat Sesame Flour offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Low fat Sesame Flour provide inadequate amounts of Omega 3