Comparing Nutrients in 7 ounces Blanched Almonds VS Low fat Sesame Flour

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Low fat Sesame Flour	56%	4%	40%

Macro Nutrients

	Blanched Almonds	Low fat Sesame Flour	Recommended Dietary Allowance
Energy	40.4% 1171kcal	22.8% 661kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	3.6% 3.47g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	7.2% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	54.2% 70.5g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	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	0% 0g	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 8.85g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	NA	38g per day for Men 19-50 years
Protein	76% 42.5g	178% 100g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Low fat Sesame Flour	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	31.6% 0.38mg	416% 5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	155% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	109% 5.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	21.7% 0.28mg	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	24.3% 97μg	14.4% 57.5μg	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	314% 47mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Low fat Sesame Flour	Recommended Dietary Allowance
Calcium	47% 468mg	29.6% 296mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	314% 2.83mg	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	81.4% 6.5mg	353% 28.2mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	160% 671mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	120% 2.77mg	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	136% 955mg	215% 1502mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	23% 788mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	5.16% 77.4mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Low fat Sesame Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Blanched Almonds versus 7 oz of Low fat Sesame Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Low fat Sesame Flour:

• 7 ounces of Blanched Almonds have 2.6 times more Vitamin B2 and 1.7 times more Vitamin B9 than Low fat Sesame Flour.
• While 7 oz of Low fat Sesame Flour contain 13.2 times more Vitamin B1, 3.6 times more Vitamin B3 and 8.7 times more Vitamin B5 than Blanched Almonds.
• Both Blanched Almonds and Low fat Sesame Flour provide similar amounts of Vitamin B6 per seven ounces.
• Both Blanched Almonds as well as Low fat Sesame Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Blanched Almonds vs Low fat Sesame Flour:

• 7 ounces of Blanched Almonds have 1.6 times more Calcium, 1.3 times more Manganese and 1.7 times more Potassium than Low fat Sesame Flour.
• While 7 oz of Low fat Sesame Flour contain 1.4 times more Copper, 4.3 times more Iron, 1.3 times more Magnesium, 1.6 times more Phosphorus, 2.1 times more Sodium and 3.4 times more Zinc than Blanched Almonds.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blanched Almonds have 1.8 times more Energy, 30 times more Fat, 19.7 times more Saturated Fat and 20 times more Omega 6 than Low fat Sesame Flour.
• While 7 oz of Low fat Sesame Flour contain 1.9 times more Carbohydrate and 2.3 times more Protein than Blanched Almonds.
• Both Blanched Almonds as well as Low fat Sesame Flour provide inadequate amounts of Omega 3 in seven ounces.