Comparing Nutrients in 5 ounces Sesame Seed Kernels VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Sesame Seed Kernels	12%	81%	7%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Sesame Seed Kernels	Dried Beechnuts	Recommended Dietary Allowance
Energy	31% 894kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	89.4% 86.8g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	40% 13g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	23.3% 0.37g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	210% 35.8g	153% 26g	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	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	0.94% 0.68g	NA	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	NA	38g per day for Men 19-50 years
Protein	51.8% 29g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Sesame Seed Kernels	Dried Beechnuts	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	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.4% 8.22mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.22% 0.41mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.6% 0.57mg	74.6% 0.97mg	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	40% 160μg	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	24.4% 22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16% 2.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Seed Kernels	Dried Beechnuts	Recommended Dietary Allowance
Calcium	8.5% 85mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	106% 0.95mg	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	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	116% 489mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	82.6% 1.9mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	15.4% 524mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	88.7% 48.8μg	NA	55μg per day for Men 19-50 years
Sodium	4.44% 66.6mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	86.7% 9.54mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.14% 5.3g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Sesame Seed Kernels VS Dried Beechnuts per 5 oz

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

Lets compare vitamin content per 5 ounces of Sesame Seed Kernels vs Dried Beechnuts:

• 5 ounces of Sesame Seed Kernels have 2.3 times more Vitamin B1 and 6.6 times more Vitamin B3 than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 4.1 times more Vitamin B2, 3.2 times more Vitamin B5, 1.7 times more Vitamin B6 and more Vitamin C than Dried Hulled Sesame Seed Kernels.
• Both Sesame Seed Kernels and Dried Beechnuts provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Sesame Seed Kernels have insufficient amounts of Vitamin C
• Both Dried Hulled Sesame Seed Kernels as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Sesame Seed Kernels vs Dried Beechnuts:

• 5 ounces of Sesame Seed Kernels have 60 times more Calcium, 2.1 times more Copper, 2.6 times more Iron, more Magnesium, more Phosphorus, 1.2 times more Sodium and 18.7 times more Zinc than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 2.7 times more Potassium than Dried Hulled Sesame Seed Kernels.
• Both Sesame Seed Kernels and Dried Beechnuts contain similar levels of Manganese per five ounces.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sesame Seed Kernels have 1.2 times more Fat, 1.6 times more Saturated Fat, 1.4 times more Omega 6 and 3.3 times more Protein than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 6.5 times more Omega 3 and 2.9 times more Carbohydrate than Dried Hulled Sesame Seed Kernels.
• Both Sesame Seed Kernels and Dried Beechnuts offer comparable quantities of Energy per five ounces.