Comparing Nutrients in 5 ounces Roasted Sesame Seeds VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Roasted Sesame Seeds	11%	72%	17%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Roasted Sesame Seeds	Blanched Almonds	Recommended Dietary Allowance
Energy	27.6% 801kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	70% 68g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	29.8% 9.53g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	0.35% 0.006g	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	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	NA	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	52.2% 20g	37% 14g	38g per day for Men 19-50 years
Protein	43% 24g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	95% 1.14mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.4% 0.36mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.45% 0.072mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.4% 1.14mg	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	34.7% 139μg	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	NA	224% 33.7mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	140% 1402mg	33.5% 335mg	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	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	120% 505mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	154% 3.54mg	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	129% 904mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	20% 673mg	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	92% 10mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.13% 4.68g	0.17% 6.4g	3700g per day for Men 19-50 years

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

• Roasted Whole Sesame Seeds have 4.2 times more Vitamin B1, 1.3 times more Vitamin B3, 7 times more Vitamin B6 and 2 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 2.8 times more Vitamin B2 and 6.2 times more Vitamin B5 than Roasted Whole Sesame Seeds.
• Both Roasted Whole Sesame Seeds as well as Blanched 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 Blanched Almonds:

• Roasted Whole Sesame Seeds have 4.2 times more Calcium, 2.4 times more Copper, 4.5 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus, 10.8 times more Selenium and 2.4 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 1.4 times more Potassium and 1.7 times more Sodium than Roasted Whole Sesame Seeds.

Comparison of macro-nutrients per 5 ounces:

• Roasted Whole Sesame Seeds have 1.7 times more Saturated Fat, 90.8 times more Omega 3, 1.7 times more Omega 6, 1.4 times more Carbohydrate and 1.4 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Protein than Roasted Whole Sesame Seeds.
• Both Roasted Whole Sesame Seeds and Blanched Almonds have similar amounts of Energy and Fat per 5 oz.
• Both Roasted Whole Sesame Seeds as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.