Comparing Nutrients in 5 ounces Sesame Seed Kernels VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Sesame Seed Kernels	12%	81%	7%
Almond paste	8%	52%	40%

Macro Nutrients

	Sesame Seed Kernels	Almond paste	Recommended Dietary Allowance
Energy	31% 894kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	89.4% 86.8g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	40% 13g	11.6% 3.73g	32g per day for Men 19-50 years
Omega 3	23.3% 0.37g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	210% 35.8g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.8% 16.6g	52% 67.8g	130g per day for Men 19-50 years
Sugars	0.94% 0.68g	71% 51.4g	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	0.14% 0.099g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.44g	NA	g per day for Men 19-50 years
Fiber	43.3% 16.4g	18% 6.8g	38g per day for Men 19-50 years
Protein	51.8% 29g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Sesame Seed Kernels	Almond paste	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	82.6% 0.99mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.4% 8.22mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.22% 0.41mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.6% 0.57mg	3.93% 0.051mg	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	40.8% 163μg	26% 103μg	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	0.16% 0.14mg	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	16% 2.4mg	128% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Seed Kernels	Almond paste	Recommended Dietary Allowance
Calcium	8.5% 85mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	71.5% 0.64mg	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	113% 9mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	116% 489mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	52.8% 1.2mg	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	135% 945mg	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	15.4% 524mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	88.7% 48.8μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	4.44% 66.6mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	86.7% 9.54mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.14% 5.3g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Sesame Seed Kernels VS Almond paste per 5 oz

Compare the macro and micronutrient content in 5 oz of Sesame Seed Kernels versus 5 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Sesame Seed Kernels vs Almond paste:

• 5 ounces of Sesame Seed Kernels have 8.5 times more Vitamin B1, 4.1 times more Vitamin B3, 2.6 times more Vitamin B5, 11.1 times more Vitamin B6 and 1.6 times more Vitamin B9 than Almond paste.
• While 5 oz of Almond paste contain 4.6 times more Vitamin B2 and 8.1 times more Vitamin E than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Sesame Seed Kernels vs Almond paste:

• 5 ounces of Sesame Seed Kernels have 3.1 times more Copper, 4 times more Iron, 2.7 times more Magnesium, 1.7 times more Manganese, 2.6 times more Phosphorus, 8.2 times more Selenium, 5.2 times more Sodium and 4.5 times more Zinc than Almond paste.
• While 5 oz of Almond paste contain 2.9 times more Calcium than Dried Hulled Sesame Seed Kernels.
• Both Sesame Seed Kernels and Almond paste contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sesame Seed Kernels have 1.4 times more Energy, 2.2 times more Fat, 3.4 times more Saturated Fat, 1.3 times more Omega 3, 4.5 times more Omega 6, 2.4 times more Fiber and 2.3 times more Protein than Almond paste.
• While 5 oz of Almond paste contain 4.1 times more Carbohydrate and 75.5 times more Sugars than Dried Hulled Sesame Seed Kernels.