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Comparing Nutrients in 5 ounces Sesame Seed KernelsVS Blanched Almonds

Macros Ratio

Protein Fat Carbs

Sesame Seed Kernels
12%
81%
7%
Blanched Almonds
14%
75%
11%
5 oz ▼

Macro Nutrients

31%894kcal
Energy
29%836kcal
894 kcalvs836 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
89.4%86.8g
Fat
76.7%74.4g
86.8 gvs74.4 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
40%13g
Saturated Fat
17.5%5.6g
13 gvs5.6 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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23.3%0.37g
Omega 3
0.35%0.006g
0.37 gvs0.006 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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210%35.8g
Omega 6
103%17.5g
35.8 gvs17.5 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
12.8%16.6g
Carbohydrate
20.4%26.5g
16.6 gvs26.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
0.94%0.68g
Sugars
9.05%6.56g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.68 gvs6.56 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.14%0.099g
Fructose
0%0g
≤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]
0.099 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.14g
Glucose
%0.043g
0.14 gvs0.043 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.44g
Sucrose
%6.32g
0.44 gvs6.32 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
43.3%16.4g
Fiber
37%14g
16.4 gvs14 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
51.8%29g
Protein
54%30.3g
29 gvs30.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0.47%4.25μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
4.25 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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82.6%0.99mg
Vitamin B1
22.6%0.27mg
Thiamine
0.99 mgvs0.27 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.8%0.13mg
Vitamin B2
77.5%1mg
Riboflavin
0.13 mgvs1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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51.4%8.22mg
Vitamin B3
31%4.96mg
Niacin, nicotinic acid, niacinamide
8.22 mgvs4.96 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
8.22%0.41mg
Vitamin B5
8.9%0.45mg
Pantothenic acid
0.41 mgvs0.45 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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43.6%0.57mg
Vitamin B6
12.5%0.16mg
Pyridoxine
0.57 mgvs0.16 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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40.8%163μg
Vitamin B9
17.4%69.5μg
Folates and Folic Acid
163 μgvs69.5 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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16%2.4mg
Vitamin E
224%33.7mg
Tocopherols and Tocotrienols
2.4 mgvs33.7 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
0 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

8.5%85mg
Calcium
33.5%335mg
85 mgvs335 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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220%2mg
Copper
162%1.46mg
2 mgvs1.46 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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113%9mg
Iron
58%4.65mg
9 mgvs4.65 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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116%489mg
Magnesium
90%380mg
489 mgvs380 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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88.7%2.04mg
Manganese
113%2.6mg
2.04 mgvs2.6 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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135%945mg
Phosphorus
97%682mg
945 mgvs682 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
15.4%524mg
Potassium
27.5%934mg
524 mgvs934 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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88.7%48.8μg
Selenium
8.25%4.54μg
48.8 μgvs4.54 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
4.44%66.6mg
Sodium
1.8%27mg
66.6 mgvs27 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
86.7%9.54mg
Zinc
38.3%4.2mg
9.54 mgvs4.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.14%5.3g
Water
0.17%6.4g
5.3 gvs6.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Sesame Seed Kernels vs Blanched Almonds:
Comparing minerals per 5 ounces for Sesame Seed Kernels vs Blanched Almonds:
Comparison of macro-nutrients per 5 ounces:



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