Comparing Nutrients in 5 ounces Roasted Sesame Seeds VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Roasted Sesame Seeds	11%	72%	17%
Almonds	14%	72%	14%

Macro Nutrients

	Roasted Sesame Seeds	Almonds	Recommended Dietary Allowance
Energy	27.6% 801kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	70% 68g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	29.8% 9.53g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	172% 29.3g	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	28% 36.5g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	NA	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	52.2% 20g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	43% 24g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Roasted Sesame Seeds	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.4% 0.36mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.45% 0.072mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.4% 1.14mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.7% 139μg	15.6% 62.4μg	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	NA	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sesame Seeds	Almonds	Recommended Dietary Allowance
Calcium	140% 1402mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	389% 3.5mg	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	262% 21mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	120% 505mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	154% 3.54mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	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	97% 682mg	700mg per day for Men 19-50 years
Potassium	20% 673mg	30.6% 1039mg	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	1.04% 15.6mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.13% 4.68g	0.17% 6.25g	3700g per day for Men 19-50 years

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

• Roasted Whole Sesame Seeds have 3.9 times more Vitamin B1, 1.3 times more Vitamin B3, 5.9 times more Vitamin B6 and 2.2 times more Vitamin B9 than Almonds.
• While Almonds contain 4.5 times more Vitamin B2 and 9.2 times more Vitamin B5 than Roasted Whole Sesame Seeds.
• Both Roasted Whole Sesame Seeds as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

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

• Roasted Whole Sesame Seeds have 3.7 times more Calcium, 2.4 times more Copper, 4 times more Iron, 1.3 times more Magnesium, 1.3 times more Phosphorus, 8.4 times more Selenium and 2.3 times more Zinc than Almonds.
• While Almonds contain 1.5 times more Potassium than Roasted Whole Sesame Seeds.
• Both Roasted Whole Sesame Seeds and Almonds have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Roasted Whole Sesame Seeds have 1.8 times more Saturated Fat, 121 times more Omega 3 and 1.7 times more Omega 6 than Almonds.
• Both Roasted Whole Sesame Seeds and Almonds have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 5 oz.
• Both Roasted Whole Sesame Seeds as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.