Comparing Nutrients in 5 ounces Whole Sesame Seeds VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Whole Sesame Seeds	12%	73%	15%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Whole Sesame Seeds	Blanched Almonds	Recommended Dietary Allowance
Energy	28% 812kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	72.6% 70.4g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	31% 9.86g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	33.3% 0.53g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	178% 30.3g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.6% 33.2g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	9.05% 6.56g	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	% 0.043g	g per day for Men 19-50 years
Sucrose	NA	% 6.32g	g per day for Men 19-50 years
Fiber	44% 16.7g	37% 14g	38g per day for Men 19-50 years
Protein	45% 25g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Whole Sesame Seeds	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.4% 0.071mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.1mg	12.5% 0.16mg	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	34.4% 137μg	17.4% 69.5μg	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	2.36% 0.35mg	224% 33.7mg	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

	Whole Sesame Seeds	Blanched Almonds	Recommended Dietary Allowance
Calcium	138% 1382mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	643% 5.8mg	162% 1.46mg	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	258% 20.6mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	118% 498mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	113% 2.6mg	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	127% 892mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	19.5% 663mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	88.7% 48.8μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.18% 6.65g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Whole Sesame Seeds vs Blanched Almonds:

• Dried Whole Sesame Seeds have 4.1 times more Vitamin B1, 1.3 times more Vitamin B3, 6.9 times more Vitamin B6 and 2 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 2.9 times more Vitamin B2, 6.3 times more Vitamin B5 and 95 times more Vitamin E than Dried Whole Sesame Seeds.
• Both Dried Whole Sesame Seeds as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Whole Sesame Seeds vs Blanched Almonds:

• Dried Whole Sesame Seeds have 4.1 times more Calcium, 4 times more Copper, 4.4 times more Iron, 1.3 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus, 10.8 times more Selenium and 2.6 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 1.4 times more Potassium and 1.7 times more Sodium than Dried Whole Sesame Seeds.

Comparison of macro-nutrients per 5 ounces:

• Dried Whole Sesame Seeds have 1.8 times more Saturated Fat, 94 times more Omega 3, 1.7 times more Omega 6 and 1.3 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 15.4 times more Sugars than Dried Whole Sesame Seeds.
• Both Dried Whole Sesame Seeds and Blanched Almonds have similar amounts of Energy, Fat, Fiber and Protein per 5 oz.
• Both Dried Whole Sesame Seeds as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.