Comparing Nutrients in 7 ounces Almonds VS Toasted Sesame Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Toasted Sesame Seed Kernels	11%	72%	17%

Macro Nutrients

	Almonds	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Energy	39.6% 1149kcal	38.8% 1125kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	41.7% 13.3g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	241% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	39.8% 51.7g	130g per day for Men 19-50 years
Sugars	12% 8.63g	1.3% 0.95g	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	0.3% 0.22g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 7.84g	NA	g per day for Men 19-50 years
Fiber	65.3% 25g	88.3% 33.5g	38g per day for Men 19-50 years
Protein	75% 42g	60% 33.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	199% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	71% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	67.4% 10.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	47.6% 191μg	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	339% 51mg	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	53.4% 534mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	321% 2.9mg	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	92% 7.36mg	193% 15.4mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	123% 2.83mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	219% 1536mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	23.7% 806mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	124% 68.3μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	5.16% 77.4mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	185% 20.3mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.27% 9.92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Toasted Sesame Seed Kernels:

• Almonds have 2.4 times more Vitamin B2 and 102.5 times more Vitamin E than Toasted Hulled Sesame Seed Kernels.
• While Toasted Hulled Sesame Seed Kernels contain 5.9 times more Vitamin B1, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.2 times more Vitamin B9 than Almonds.
• Both Almonds and Toasted Hulled Sesame Seed Kernels have similar amounts of Vitamin B6 per 7 oz.
• Both Almonds as well as Toasted Hulled Sesame Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Toasted Sesame Seed Kernels:

• Almonds have 2.1 times more Calcium, 1.5 times more Manganese and 1.8 times more Potassium than Toasted Hulled Sesame Seed Kernels.
• While Toasted Hulled Sesame Seed Kernels contain 1.4 times more Copper, 2.1 times more Iron, 1.3 times more Magnesium, 1.6 times more Phosphorus, 8.4 times more Selenium, 39 times more Sodium and 3.3 times more Zinc than Almonds.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 9.1 times more Sugars and 1.2 times more Protein than Toasted Hulled Sesame Seed Kernels.
• While Toasted Hulled Sesame Seed Kernels contain 1.8 times more Saturated Fat, 121 times more Omega 3, 1.7 times more Omega 6 and 1.4 times more Fiber than Almonds.
• Both Almonds and Toasted Hulled Sesame Seed Kernels have similar amounts of Energy, Fat and Carbohydrate per 7 oz.
• Both Almonds as well as Toasted Hulled Sesame Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.