Comparing Nutrients in 5 ounces Walnuts VS Sesame Butter

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Sesame Butter	12%	73%	15%

Macro Nutrients

	Walnuts	Sesame Butter	Recommended Dietary Allowance
Energy	32% 927kcal	28.6% 831kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	74.3% 72g	97g per day for Men 19-50 years
Saturated Fat	27% 8.7g	31.6% 10g	32g per day for Men 19-50 years
Omega 3	804% 13g	34% 0.55g	1.6g per day for Men 19-50 years
Omega 6	318% 54g	183% 31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.4g	26.2% 34g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	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	0.18% 0.13g	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	% 0.11g	NA	g per day for Men 19-50 years
Sucrose	% 3.44g	NA	g per day for Men 19-50 years
Fiber	25% 9.5g	20.5% 7.8g	38g per day for Men 19-50 years
Protein	38.6% 21.6g	45.8% 25.6g	56g per day for Men 19-50 years

Vitamins

	Walnuts	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	40.3% 0.48mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	59.4% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	1.47% 0.074mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	89% 1.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	81.7% 24.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.7% 139μg	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	2.05% 1.84mg	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	6.6% 0.99mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Sesame Butter	Recommended Dietary Allowance
Calcium	14% 139mg	136% 1361mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	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	51.6% 4.12mg	340% 27.2mg	8mg per day for Men 19-50 years
Magnesium	53.3% 224mg	122% 513mg	420mg per day for Men 19-50 years
Manganese	210% 4.84mg	157% 3.6mg	2.3mg per day for Men 19-50 years
Molybdenum	66% 29.8μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	70% 490mg	133% 934mg	700mg per day for Men 19-50 years
Potassium	18.4% 625mg	24.3% 825mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.95μg	91% 50.3μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	40% 4.38mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.16% 5.77g	0.061% 2.27g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Sesame Butter per 5 oz

Compare the macro and micronutrient content in 5 oz of Walnuts 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 Walnuts vs Sesame Butter:

• 5 ounces of Walnuts have 1.4 times more Vitamin B1 and 11 times more Vitamin B5 than Sesame Butter.
• While 5 oz of Sesame Butter paste contain 1.3 times more Vitamin B2, 6 times more Vitamin B3 and 1.5 times more Vitamin B6 than English Walnuts.
• Both Walnuts and Sesame Butter provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Sesame Butter have insufficient amounts of Vitamin B5
• Both English Walnuts 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 Walnuts vs Sesame Butter:

• 5 ounces of Walnuts have 1.3 times more Manganese than Sesame Butter.
• While 5 oz of Sesame Butter paste contain 9.8 times more Calcium, 2.7 times more Copper, 6.6 times more Iron, 2.3 times more Magnesium, 1.9 times more Phosphorus, 1.3 times more Potassium, 7.2 times more Selenium and 2.4 times more Zinc than English Walnuts.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Walnuts have 1.3 times more Fat, 23.6 times more Omega 3, 1.7 times more Omega 6 and 1.2 times more Fiber than Sesame Butter.
• While 5 oz of Sesame Butter paste contain 1.8 times more Carbohydrate than English Walnuts.
• Both Walnuts and Sesame Butter offer comparable quantities of Energy, Saturated Fat and Protein per five ounces.