Comparing Nutrients in 7 ounces Dried Beechnuts VS Sesame Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Sesame Seed Kernels	12%	81%	7%

Macro Nutrients

	Dried Beechnuts	Sesame Seed Kernels	Recommended Dietary Allowance
Energy	39.4% 1143kcal	43% 1252kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	125% 121g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	56% 18g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	32.6% 0.52g	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	294% 50g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	0.19% 0.14g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.62g	g per day for Men 19-50 years
Fiber	NA	60.6% 23g	38g per day for Men 19-50 years
Protein	22% 12.3g	72.5% 40.6g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	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	50.3% 0.6mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	72% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	11.5% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	61% 0.79mg	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	56% 224μg	57% 228μg	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	34% 30.8mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	22.2% 3.33mg	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

	Dried Beechnuts	Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	0.2% 2mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	309% 2.78mg	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	61% 4.9mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	163% 685mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	124% 2.86mg	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	0% 0mg	189% 1324mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	21.6% 734mg	3400mg per day for Men 19-50 years
Selenium	NA	124% 68.3μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	6.2% 93mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	121% 13.4mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.2% 7.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Sesame Seed Kernels per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Beechnuts versus 7 oz of Sesame Seed Kernels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Beechnuts vs Sesame Seed Kernels:

• 7 ounces of Dried Beechnuts have 4.1 times more Vitamin B2, 3.2 times more Vitamin B5, 1.7 times more Vitamin B6 and more Vitamin C than Sesame Seed Kernels.
• While 7 oz of Dried Hulled Sesame Seed Kernels contain 2.3 times more Vitamin B1 and 6.6 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Sesame Seed Kernels provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Sesame Seed Kernels have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Dried Hulled Sesame Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dried Beechnuts vs Sesame Seed Kernels:

• 7 ounces of Dried Beechnuts have 2.7 times more Potassium than Sesame Seed Kernels.
• While 7 oz of Dried Hulled Sesame Seed Kernels contain 60 times more Calcium, 2.1 times more Copper, 2.6 times more Iron, more Magnesium, more Phosphorus and 18.7 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Sesame Seed Kernels contain similar levels of Manganese and Sodium per seven ounces.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Beechnuts have 6.5 times more Omega 3 and 2.9 times more Carbohydrate than Sesame Seed Kernels.
• While 7 oz of Dried Hulled Sesame Seed Kernels contain 1.6 times more Saturated Fat, 1.4 times more Omega 6 and 3.3 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Sesame Seed Kernels offer comparable quantities of Energy and Fat per seven ounces.