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

Macros Ratio

	Protein	Fat	Carbs
Low fat Sesame Flour	56%	4%	40%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Low fat Sesame Flour	Roasted Almonds	Recommended Dietary Allowance
Energy	16.3% 472kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	2.56% 2.5g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	5.15% 0.88g	108% 18.3g	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	23% 29.8g	130g per day for Men 19-50 years
Sugars	NA	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	NA	40.7% 15.5g	38g per day for Men 19-50 years
Protein	127% 71g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Low fat Sesame Flour	Roasted 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	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	111% 17.8mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.5% 0.2mg	15% 0.19mg	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	19.5% 78μg	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	226% 34mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	21% 211mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	224% 2mg	173% 1.56mg	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	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	114% 479mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	86% 1.98mg	138% 3.16mg	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	95% 668mg	700mg per day for Men 19-50 years
Potassium	16.6% 563mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	NA	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.3mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.092% 3.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Low fat Sesame Flour versus 5 oz of Roasted 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 Roasted Almonds:

• 5 ounces of Low fat Sesame Flour have 32.7 times more Vitamin B1, 3.4 times more Vitamin B3 and 8.5 times more Vitamin B5 than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 4.4 times more Vitamin B2 and 1.9 times more Vitamin B9 than Low fat Sesame Flour.
• Both Low fat Sesame Flour and Roasted Almonds provide similar amounts of Vitamin B6 per five ounces.
• Both Low fat Sesame Flour as well as Dry Roasted 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 Roasted Almonds:

• 5 ounces of Low fat Sesame Flour have 1.3 times more Copper, 3.8 times more Iron, 1.2 times more Magnesium, 1.6 times more Phosphorus, 13 times more Sodium and 3 times more Zinc than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 1.8 times more Calcium, 1.6 times more Manganese and 1.8 times more Potassium than Low fat Sesame Flour.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Low fat Sesame Flour have 1.7 times more Carbohydrate and 2.4 times more Protein than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 1.8 times more Energy, 30 times more Fat, 20.4 times more Saturated Fat and 20.9 times more Omega 6 than Low fat Sesame Flour.
• Both Low fat Sesame Flour as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in five ounces.