Comparing Nutrients in 5 ounces Dried Beechnuts VS Whole Sesame Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Whole Sesame Seeds	12%	73%	15%

Macro Nutrients

	Dried Beechnuts	Whole Sesame Seeds	Recommended Dietary Allowance
Energy	28% 816kcal	28% 812kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	72.6% 70.4g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	31% 9.86g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	33.3% 0.53g	1.6g per day for Men 19-50 years
Omega 6	153% 26g	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	36.5% 47.5g	25.6% 33.2g	130g per day for Men 19-50 years
Sugars	NA	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	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	44% 16.7g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	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	36% 0.43mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.2% 1.3mg	1.4% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	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	40% 160μg	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	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	2.36% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Whole Sesame Seeds	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	138% 1382mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	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	43.6% 3.5mg	258% 20.6mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	118% 498mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	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	0% 0mg	127% 892mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	19.5% 663mg	3400mg per day for Men 19-50 years
Selenium	NA	88.7% 48.8μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	100% 11mg	11mg per day for Men 19-50 years
Water	0.25% 9.36g	0.18% 6.65g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Whole Sesame Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Beechnuts 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 Dried Beechnuts vs Whole Sesame Seeds:

• 5 ounces of Dried Beechnuts have 1.5 times more Vitamin B2, 18.5 times more Vitamin B5 and more Vitamin C than Whole Sesame Seeds.
• While 5 oz of Dried Whole Sesame Seeds contain 2.6 times more Vitamin B1 and 5.1 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Whole Sesame Seeds provide similar amounts of Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Whole Sesame Seeds have insufficient amounts of Vitamin B5 and Vitamin C
• Both Dried Beechnuts as well as Dried Whole Sesame Seeds have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Dried Beechnuts vs Whole Sesame Seeds:

• 5 ounces of Dried Beechnuts have 2.2 times more Potassium and 3.5 times more Sodium than Whole Sesame Seeds.
• While 5 oz of Dried Whole Sesame Seeds contain 975 times more Calcium, 6.1 times more Copper, 5.9 times more Iron, more Magnesium, 1.8 times more Manganese, more Phosphorus and 21.5 times more Zinc than Dried Beechnuts.
• 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 4.5 times more Omega 3 and 1.4 times more Carbohydrate than Whole Sesame Seeds.
• While 5 oz of Dried Whole Sesame Seeds contain 2.9 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Whole Sesame Seeds offer comparable quantities of Energy, Fat, Saturated Fat and Omega 6 per five ounces.