Comparing Nutrients in 5 ounces Sesame Seed Kernels VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Sesame Seed Kernels	12%	81%	7%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Sesame Seed Kernels	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	31% 894kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	89.4% 86.8g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	40% 13g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	23.3% 0.37g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	210% 35.8g	113% 19g	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	19.3% 25g	130g per day for Men 19-50 years
Sugars	0.94% 0.68g	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	0.14% 0.099g	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	% 0.14g	% 0.057g	g per day for Men 19-50 years
Sucrose	% 0.44g	% 6.2g	g per day for Men 19-50 years
Fiber	43.3% 16.4g	39% 15g	38g per day for Men 19-50 years
Protein	51.8% 29g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Sesame Seed Kernels	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	82.6% 0.99mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.4% 8.22mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.22% 0.41mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.6% 0.57mg	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	40.8% 163μg	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	16% 2.4mg	245% 37mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	8.5% 85mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	220% 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	113% 9mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	116% 489mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	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	135% 945mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	15.4% 524mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	88.7% 48.8μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	4.44% 66.6mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	86.7% 9.54mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.14% 5.3g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Sesame Seed Kernels VS Oil Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Sesame Seed Kernels 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 Sesame Seed Kernels vs Oil Roasted Almonds:

• 5 ounces of Sesame Seed Kernels have 7.6 times more Vitamin B1, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, 3.4 times more Vitamin B6 and 4.3 times more Vitamin B9 than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 8.7 times more Vitamin B2 and 15.5 times more Vitamin E than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels as well as Oil Roasted Almonds 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 Oil Roasted Almonds:

• 5 ounces of Sesame Seed Kernels have 1.5 times more Copper, 1.7 times more Iron, 1.3 times more Magnesium, 1.4 times more Phosphorus, 8.4 times more Selenium, 47 times more Sodium and 2.2 times more Zinc than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 4.9 times more Calcium, 1.7 times more Manganese and 1.9 times more Potassium than Dried Hulled Sesame Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sesame Seed Kernels have 2.2 times more Saturated Fat, more Omega 3 and 1.9 times more Omega 6 than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 1.5 times more Carbohydrate and 9.5 times more Sugars than Dried Hulled Sesame Seed Kernels.
• Both Sesame Seed Kernels and Oil Roasted Almonds offer comparable quantities of Energy, Fat, Fiber and Protein per five ounces.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3