Comparing Nutrients in 5 ounces Roasted Sesame Seeds VS Mustard Oil

Macros Ratio

	Protein	Fat	Carbs
Roasted Sesame Seeds	11%	72%	17%
Mustard Oil	0%	100%	0%

Macro Nutrients

	Roasted Sesame Seeds	Mustard Oil	Recommended Dietary Allowance
Energy	27.6% 801kcal	43.2% 1253kcal	2900kcal per day for Men 19-50 years
Fat	70% 68g	146% 142g	97g per day for Men 19-50 years
Saturated Fat	29.8% 9.53g	51.3% 16.4g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	523% 8.36g	1.6g per day for Men 19-50 years
Omega 6	172% 29.3g	128% 21.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	28% 36.5g	0% 0g	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	0% 0g	38g per day for Men 19-50 years
Protein	43% 24g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Roasted Sesame Seeds	Mustard Oil	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.4% 0.36mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.45% 0.072mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.4% 1.14mg	0% 0mg	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	0% 0μg	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	Mustard Oil	Recommended Dietary Allowance
Calcium	140% 1402mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	389% 3.5mg	0% 0mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	120% 505mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	154% 3.54mg	0% 0mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	20% 673mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	88.7% 48.8μg	0% 0μg	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	0% 0mg	11mg per day for Men 19-50 years
Water	0.13% 4.68g	0% 0g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sesame Seeds VS Mustard Oil per 5 oz

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

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

• 5 ounces of Roasted Sesame Seeds have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Mustard Oil.
• 5 ounces of Mustard Oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Roasted Whole Sesame Seeds as well as Mustard Oil have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Roasted Sesame Seeds vs Mustard Oil:

• 5 ounces of Roasted Sesame Seeds have more Calcium, more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Selenium and more Zinc than Mustard Oil.
• 5 ounces of Mustard Oil lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Sesame Seeds have 1.3 times more Omega 6, more Carbohydrate, more Fiber and more Protein than Mustard Oil.
• While 5 oz of Mustard Oil contain 1.6 times more Energy, 2.1 times more Fat, 1.7 times more Saturated Fat and 16.3 times more Omega 3 than Roasted Whole Sesame Seeds.
• 5 ounces of Mustard Oil provide inadequate amounts of Carbohydrate, Fiber and Protein