Comparing Nutrients in 7 ounces Roasted Almonds VS Toasted Sesame Seeds with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Toasted Sesame Seeds with Salt	11%	72%	17%

Macro Nutrients

	Roasted Almonds	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Energy	41% 1187kcal	38.8% 1125kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	41.7% 13.3g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	241% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	39.8% 51.7g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 9.43g	NA	g per day for Men 19-50 years
Fiber	57% 21.6g	88.3% 33.5g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	60% 33.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Toasted Sesame Seeds with Salt	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	12.7% 0.15mg	199% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	71% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	67.4% 10.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	22.3% 0.29mg	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	27.3% 109μg	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	316% 47.4mg	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

	Roasted Almonds	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Calcium	53% 532mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	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	93% 7.4mg	193% 15.4mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	123% 2.83mg	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	134% 935mg	219% 1536mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	23.7% 806mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	124% 68.3μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	77.8% 1167mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	185% 20.3mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.27% 9.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Toasted Sesame Seeds with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Almonds versus 7 oz of Toasted Sesame Seeds with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Almonds vs Toasted Sesame Seeds with Salt:

• 7 ounces of Roasted Almonds have 2.6 times more Vitamin B2 and 95.6 times more Vitamin E than Toasted Sesame Seeds with Salt.
• While 7 oz of Hulled Sesame Seed Kernels, Toasted with Salt contain 15.6 times more Vitamin B1, 1.5 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.7 times more Vitamin B9 than Dry Roasted Almonds.
• Both Roasted Almonds and Toasted Sesame Seeds with Salt provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Toasted Sesame Seeds with Salt have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Hulled Sesame Seed Kernels, Toasted with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Roasted Almonds vs Toasted Sesame Seeds with Salt:

• 7 ounces of Roasted Almonds have 2 times more Calcium, 1.6 times more Manganese and 1.8 times more Potassium than Toasted Sesame Seeds with Salt.
• While 7 oz of Hulled Sesame Seed Kernels, Toasted with Salt contain 1.3 times more Copper, 2.1 times more Iron, 1.6 times more Phosphorus, 17.2 times more Selenium, 196 times more Sodium and 3.1 times more Zinc than Dry Roasted Almonds.
• Both Roasted Almonds and Toasted Sesame Seeds with Salt contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Almonds have 10.1 times more Sugars and 1.2 times more Protein than Toasted Sesame Seeds with Salt.
• While 7 oz of Hulled Sesame Seed Kernels, Toasted with Salt contain 1.6 times more Saturated Fat, 36.3 times more Omega 3, 1.6 times more Omega 6 and 1.6 times more Fiber than Dry Roasted Almonds.
• Both Roasted Almonds and Toasted Sesame Seeds with Salt offer comparable quantities of Energy, Fat and Carbohydrate per seven ounces.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3