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

Macros Ratio

	Protein	Fat	Carbs
Low fat Sesame Flour	56%	4%	40%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Low fat Sesame Flour	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	16.3% 472kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	2.56% 2.5g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.15% 0.88g	113% 19g	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	19.3% 25g	130g per day for Men 19-50 years
Sugars	NA	8.9% 6.45g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	NA	39% 15g	38g per day for Men 19-50 years
Protein	127% 71g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Low fat Sesame Flour	Oil 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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	111% 17.8mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.5% 0.2mg	13% 0.17mg	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	9.57% 38.3μg	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	245% 37mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	21% 211mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	224% 2mg	150% 1.35mg	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	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	114% 479mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	86% 1.98mg	152% 3.5mg	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	94% 661mg	700mg per day for Men 19-50 years
Potassium	16.6% 563mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	NA	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.3mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.11% 3.97g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Low fat Sesame Flour have 27.3 times more Vitamin B1, 3.4 times more Vitamin B3, 12 times more Vitamin B5 and 1.2 times more Vitamin B6 than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 2.9 times more Vitamin B2 than Low fat Sesame Flour.
• Both Low fat Sesame Flour and Oil Roasted Almonds provide similar amounts of Vitamin B9 per five ounces.
• Both Low fat Sesame Flour as well as Oil 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 Oil Roasted Almonds:

• 5 ounces of Low fat Sesame Flour have 1.5 times more Copper, 3.9 times more Iron, 1.2 times more Magnesium, 1.6 times more Phosphorus, 39 times more Sodium and 3.3 times more Zinc than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 2 times more Calcium, 1.8 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 2 times more Carbohydrate and 2.4 times more Protein than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 1.8 times more Energy, 31.5 times more Fat, 20.9 times more Saturated Fat and 21.9 times more Omega 6 than Low fat Sesame Flour.
• Both Low fat Sesame Flour as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in five ounces.