Comparing Nutrients in 5 ounces Dry Roasted Walnuts with Salt VS Sesame Butter

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Sesame Butter	12%	73%	15%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Sesame Butter	Recommended Dietary Allowance
Energy	31.4% 911kcal	28.6% 831kcal	2900kcal per day for Men 19-50 years
Fat	88.7% 86g	74.3% 72g	97g per day for Men 19-50 years
Saturated Fat	23.7% 7.6g	31.6% 10g	32g per day for Men 19-50 years
Omega 3	752% 12g	34% 0.55g	1.6g per day for Men 19-50 years
Omega 6	298% 50.6g	183% 31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.5% 25.3g	26.2% 34g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	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	26.5% 10g	20.5% 7.8g	38g per day for Men 19-50 years
Protein	36% 20.3g	45.8% 25.6g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Sesame Butter	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.5% 0.74mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.5% 0.42mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.14mg	59.4% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.47% 0.074mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.4% 0.75mg	89% 1.16mg	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	32.2% 129μg	35.4% 142μg	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	2.2% 2mg	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	8.5% 1.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.68μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Sesame Butter	Recommended Dietary Allowance
Calcium	10% 101mg	136% 1361mg	1000mg per day for Men 19-50 years
Copper	234% 2.1mg	664% 5.97mg	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	45.5% 3.64mg	340% 27.2mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	122% 513mg	420mg per day for Men 19-50 years
Manganese	NA	157% 3.6mg	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	66.6% 466mg	133% 934mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	24.3% 825mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	91% 50.3μg	55μg per day for Men 19-50 years
Sodium	60.8% 911mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	38.4% 4.22mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.17% 6.22g	0.061% 2.27g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Walnuts with Salt VS Sesame Butter per 5 oz

Compare the macro and micronutrient content in 5 oz of Dry Roasted Walnuts with Salt versus 5 oz of Sesame Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dry Roasted Walnuts with Salt vs Sesame Butter:

• 5 ounces of Dry Roasted Walnuts with Salt have 2.2 times more Vitamin B1 and 1.5 times more Vitamin B2 than Sesame Butter.
• While 5 oz of Sesame Butter paste contain 3 times more Vitamin B3 and 1.6 times more Vitamin B6 than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Sesame Butter provide similar amounts of Vitamin B9 per five ounces.
• Both Dry Roasted Walnuts with Salt as well as Sesame Butter paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dry Roasted Walnuts with Salt vs Sesame Butter:

• 5 ounces of Dry Roasted Walnuts with Salt have 53.6 times more Sodium than Sesame Butter.
• While 5 oz of Sesame Butter paste contain 13.5 times more Calcium, 2.8 times more Copper, 7.5 times more Iron, 2.4 times more Magnesium, 2 times more Phosphorus, 1.3 times more Potassium, 7.1 times more Selenium and 2.4 times more Zinc than Dry Roasted Walnuts with Salt.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dry Roasted Walnuts with Salt have 22.1 times more Omega 3, 1.6 times more Omega 6 and 1.3 times more Fiber than Sesame Butter.
• While 5 oz of Sesame Butter paste contain 1.3 times more Saturated Fat, 1.3 times more Carbohydrate and 1.3 times more Protein than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Sesame Butter offer comparable quantities of Energy and Fat per five ounces.