Comparing Nutrients in 5 ounces Roasted Sesame Seeds VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Roasted Sesame Seeds	11%	72%	17%
Acorns	6%	53%	41%

Macro Nutrients

	Roasted Sesame Seeds	Acorns	Recommended Dietary Allowance
Energy	27.6% 801kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	70% 68g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	29.8% 9.53g	13.7% 4.4g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	NA	1.6g per day for Men 19-50 years
Omega 6	172% 29.3g	38.3% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.5g	44.4% 57.8g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	52.2% 20g	NA	38g per day for Men 19-50 years
Protein	43% 24g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Sesame Seeds	Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.4% 0.36mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	16% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.45% 0.072mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.4% 1.14mg	57.6% 0.75mg	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	34.7% 139μg	31% 123μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sesame Seeds	Acorns	Recommended Dietary Allowance
Calcium	140% 1402mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	389% 3.5mg	98% 0.88mg	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	262% 21mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	120% 505mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	154% 3.54mg	82.4% 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	129% 904mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	20% 673mg	22.5% 764mg	3400mg per day for Men 19-50 years
Selenium	88.7% 48.8μg	NA	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	6.57% 0.72mg	11mg per day for Men 19-50 years
Water	0.13% 4.68g	1.07% 39.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sesame Seeds VS Acorns per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Sesame Seeds versus 5 oz of Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Roasted Sesame Seeds vs Acorns:

• 5 ounces of Roasted Sesame Seeds have 7.2 times more Vitamin B1, 2.1 times more Vitamin B2, 2.5 times more Vitamin B3 and 1.5 times more Vitamin B6 than Acorns.
• While 5 oz of Raw Acorns contain 14 times more Vitamin B5 than Roasted Whole Sesame Seeds.
• Both Roasted Sesame Seeds and Acorns provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Roasted Sesame Seeds have insufficient amounts of Vitamin B5
• Both Roasted Whole Sesame Seeds as well as Raw Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Roasted Sesame Seeds vs Acorns:

• 5 ounces of Roasted Sesame Seeds have 24.1 times more Calcium, 4 times more Copper, 18.7 times more Iron, 5.7 times more Magnesium, 1.9 times more Manganese, 8.1 times more Phosphorus and 14 times more Zinc than Acorns.
• Both Roasted Sesame Seeds and Acorns contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Sesame Seeds have 1.5 times more Energy, 2 times more Fat, 2.2 times more Saturated Fat, 4.5 times more Omega 6 and 2.8 times more Protein than Acorns.
• While 5 oz of Raw Acorns contain 1.6 times more Carbohydrate than Roasted Whole Sesame Seeds.