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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Toasted Sesame Seeds with Salt	11%	72%	17%

Macro Nutrients

	Oil Roasted Almonds	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Energy	41.5% 1205kcal	38.8% 1125kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	41.7% 13.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	241% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	39.8% 51.7g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	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% 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	% 0.079g	NA	g per day for Men 19-50 years
Sucrose	% 8.7g	NA	g per day for Men 19-50 years
Fiber	55% 21g	88.3% 33.5g	38g per day for Men 19-50 years
Protein	75.2% 42g	60% 33.7g	56g per day for Men 19-50 years

Vitamins

	Oil 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	15.2% 0.18mg	199% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	71% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	67.4% 10.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	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	13.4% 53.6μg	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	344% 51.5mg	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

	Oil Roasted Almonds	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Calcium	57.7% 577mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	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	91% 7.3mg	193% 15.4mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	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	132% 925mg	219% 1536mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	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	77.8% 1167mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	185% 20.3mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	0.27% 9.92g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Oil 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 Oil Roasted Almonds vs Toasted Sesame Seeds with Salt:

• 7 ounces of Oil Roasted Almonds have 1.7 times more Vitamin B2 and 103.9 times more Vitamin E than Toasted Sesame Seeds with Salt.
• While 7 oz of Hulled Sesame Seed Kernels, Toasted with Salt contain 13.1 times more Vitamin B1, 1.5 times more Vitamin B3, 3 times more Vitamin B5 and 3.6 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil 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 Oil 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 Oil Roasted Almonds vs Toasted Sesame Seeds with Salt:

• 7 ounces of Oil Roasted Almonds have 2.2 times more Calcium, 1.7 times more Manganese and 1.7 times more Potassium than Toasted Sesame Seeds with Salt.
• While 7 oz of Hulled Sesame Seed Kernels, Toasted with Salt contain 1.5 times more Copper, 2.1 times more Iron, 1.3 times more Magnesium, 1.7 times more Phosphorus, 8.4 times more Selenium, 588 times more Sodium and 3.3 times more Zinc than Oil Roasted Almonds.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Almonds have 9.5 times more Sugars and 1.3 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, more Omega 3, 1.5 times more Omega 6, 1.5 times more Carbohydrate and 1.6 times more Fiber than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Toasted Sesame Seeds with Salt offer comparable quantities of Energy and Fat per seven ounces.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3