Comparing Nutrients in 5 ounces Walnuts VS Sesame Flour

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Sesame Flour	22%	59%	19%

Macro Nutrients

	Walnuts	Sesame Flour	Recommended Dietary Allowance
Energy	32% 927kcal	25.7% 746kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	54.2% 52.6g	97g per day for Men 19-50 years
Saturated Fat	27% 8.7g	23% 7.37g	32g per day for Men 19-50 years
Omega 3	804% 13g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	318% 54g	133% 22.6g	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	29% 37.7g	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	NA	38g per day for Men 19-50 years
Protein	38.6% 21.6g	78% 43.6g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Sesame Flour	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	317% 3.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	31% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	83% 4.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	16.6% 0.22mg	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	11% 44μg	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 Flour	Recommended Dietary Allowance
Calcium	14% 139mg	22.5% 225mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	239% 2.15mg	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	269% 21.5mg	8mg per day for Men 19-50 years
Magnesium	53.3% 224mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	210% 4.84mg	92% 2.1mg	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	163% 1144mg	700mg per day for Men 19-50 years
Potassium	18.4% 625mg	17.6% 600mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.95μg	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	40% 4.38mg	137% 15mg	11mg per day for Men 19-50 years
Water	0.16% 5.77g	0.034% 1.28g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Sesame Flour per 5 oz

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

Lets compare vitamin content per 5 ounces of Walnuts vs Sesame Flour:

• 5 ounces of Walnuts have 3.5 times more Vitamin B6 and 3.2 times more Vitamin B9 than Sesame Flour.
• While 5 oz of High fat Sesame Flour contain 7.9 times more Vitamin B1, 1.9 times more Vitamin B2, 11.9 times more Vitamin B3 and 5.1 times more Vitamin B5 than English Walnuts.
• Both English Walnuts as well as High fat Sesame Flour 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 Flour:

• 5 ounces of Walnuts have 2.3 times more Manganese than Sesame Flour.
• While 5 oz of High fat Sesame Flour contain 1.6 times more Calcium, 5.2 times more Iron, 2.3 times more Magnesium, 2.3 times more Phosphorus, 20.5 times more Sodium and 3.5 times more Zinc than English Walnuts.
• Both Walnuts and Sesame Flour contain similar levels of Copper and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Walnuts have 1.2 times more Energy, 1.8 times more Fat, 32.3 times more Omega 3 and 2.4 times more Omega 6 than Sesame Flour.
• While 5 oz of High fat Sesame Flour contain 1.9 times more Carbohydrate and 2 times more Protein than English Walnuts.
• Both Walnuts and Sesame Flour offer comparable quantities of Saturated Fat per five ounces.