Comparing Nutrients in 5 ounces Roasted Sesame Seeds VS Toasted Sesame Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Roasted Sesame Seeds	11%	72%	17%
Toasted Sesame Seed Kernels	11%	72%	17%

Macro Nutrients

	Roasted Sesame Seeds	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Energy	27.6% 801kcal	27.7% 804kcal	2900kcal per day for Men 19-50 years
Fat	70% 68g	70% 68g	97g per day for Men 19-50 years
Saturated Fat	29.8% 9.53g	29.8% 9.53g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	172% 29.3g	172% 29.3g	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	28.4% 37g	130g per day for Men 19-50 years
Sugars	NA	0.94% 0.68g	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	63% 24g	38g per day for Men 19-50 years
Protein	43% 24g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Roasted Sesame Seeds	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.4% 0.36mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.45% 0.072mg	19.3% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.4% 1.14mg	16% 0.21mg	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	34% 136μg	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	2.36% 0.35mg	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	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	140% 1402mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	389% 3.5mg	229% 2.07mg	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	138% 11mg	8mg per day for Men 19-50 years
Magnesium	120% 505mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	154% 3.54mg	88% 2.02mg	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	157% 1097mg	700mg per day for Men 19-50 years
Potassium	20% 673mg	17% 575mg	3400mg per day for Men 19-50 years
Selenium	88.7% 48.8μg	88.7% 48.8μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	3.7% 55.3mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	132% 14.5mg	11mg per day for Men 19-50 years
Water	0.13% 4.68g	0.19% 7.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Sesame Seeds vs Toasted Sesame Seed Kernels:

• Roasted Whole Sesame Seeds have 5.5 times more Vitamin B6 than Toasted Hulled Sesame Seed Kernels.
• While Toasted Hulled Sesame Seed Kernels contain 1.5 times more Vitamin B1, 1.9 times more Vitamin B2 and 13.3 times more Vitamin B5 than Roasted Whole Sesame Seeds.
• Both Roasted Whole Sesame Seeds and Toasted Hulled Sesame Seed Kernels have similar amounts of Vitamin B3 and Vitamin B9 per 5 oz.
• Both Roasted Whole Sesame Seeds as well as Toasted Hulled Sesame Seed Kernels 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 Toasted Sesame Seed Kernels:

• Roasted Whole Sesame Seeds have 7.5 times more Calcium, 1.7 times more Copper, 1.9 times more Iron and 1.7 times more Manganese than Toasted Hulled Sesame Seed Kernels.
• While Toasted Hulled Sesame Seed Kernels contain 3.5 times more Sodium and 1.4 times more Zinc than Roasted Whole Sesame Seeds.
• Both Roasted Whole Sesame Seeds and Toasted Hulled Sesame Seed Kernels have similar amounts of Magnesium, Phosphorus, Potassium and Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Both Roasted Whole Sesame Seeds and Toasted Hulled Sesame Seed Kernels have similar amounts of macro-nutrients per 5 oz
• Both Roasted Whole Sesame Seeds and Toasted Hulled Sesame Seed Kernels have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 5 oz.
• Both Roasted Whole Sesame Seeds as well as Toasted Hulled Sesame Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.