Comparing Nutrients in 5 ounces Low fat Sesame Flour VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Low fat Sesame Flour	56%	4%	40%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Low fat Sesame Flour	Blanched Almonds	Recommended Dietary Allowance
Energy	16.3% 472kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	2.56% 2.5g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	5.15% 0.88g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.7% 50.3g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	NA	9.05% 6.56g	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	0% 0g	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	% 0.043g	g per day for Men 19-50 years
Sucrose	NA	% 6.32g	g per day for Men 19-50 years
Fiber	NA	37% 14g	38g per day for Men 19-50 years
Protein	127% 71g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Low fat Sesame Flour	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	297% 3.57mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	111% 17.8mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.5% 0.2mg	12.5% 0.16mg	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	10.3% 41μg	17.4% 69.5μg	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	0% 0mg	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	NA	224% 33.7mg	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

	Low fat Sesame Flour	Blanched Almonds	Recommended Dietary Allowance
Calcium	21% 211mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	224% 2mg	162% 1.46mg	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	252% 20mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	114% 479mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	86% 1.98mg	113% 2.6mg	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	153% 1073mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	16.6% 563mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	NA	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.3mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.17% 6.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Low fat Sesame Flour VS Blanched Almonds per 5 oz

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

Lets compare vitamin content per 5 ounces of Low fat Sesame Flour vs Blanched Almonds:

• 5 ounces of Low fat Sesame Flour have 13.2 times more Vitamin B1, 3.6 times more Vitamin B3, 8.7 times more Vitamin B5 and 1.2 times more Vitamin B6 than Blanched Almonds.
• While 5 oz of Blanched Almonds contain 2.6 times more Vitamin B2 and 1.7 times more Vitamin B9 than Low fat Sesame Flour.
• Both Low fat Sesame Flour as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Low fat Sesame Flour vs Blanched Almonds:

• 5 ounces of Low fat Sesame Flour have 1.4 times more Copper, 4.3 times more Iron, 1.3 times more Magnesium, 1.6 times more Phosphorus, 2.1 times more Sodium and 3.4 times more Zinc than Blanched Almonds.
• While 5 oz of Blanched Almonds contain 1.6 times more Calcium, 1.3 times more Manganese and 1.7 times more Potassium than Low fat Sesame Flour.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Low fat Sesame Flour have 1.9 times more Carbohydrate and 2.3 times more Protein than Blanched Almonds.
• While 5 oz of Blanched Almonds contain 1.8 times more Energy, 30 times more Fat, 19.7 times more Saturated Fat and 20 times more Omega 6 than Low fat Sesame Flour.
• Both Low fat Sesame Flour as well as Blanched Almonds provide inadequate amounts of Omega 3 in five ounces.