Comparing Nutrients in 7 ounces Dried Butternuts VS Roasted Sesame Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Roasted Sesame Seeds	11%	72%	17%

Macro Nutrients

	Dried Butternuts	Roasted Sesame Seeds	Recommended Dietary Allowance
Energy	42% 1214kcal	38.7% 1121kcal	2900kcal per day for Men 19-50 years
Fat	117% 113g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	41.7% 13.3g	32g per day for Men 19-50 years
Omega 3	1081% 17.3g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	394% 67g	241% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.4% 24g	39.3% 51g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	24.5% 9.33g	73% 27.8g	38g per day for Men 19-50 years
Protein	88.2% 49.4g	60% 33.7g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Roasted Sesame Seeds	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.3% 0.76mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	38.3% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	57% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	2.02% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	122% 1.6mg	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	32.7% 131μg	48.6% 194μg	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	7.06% 6.35mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Roasted Sesame Seeds	Recommended Dietary Allowance
Calcium	10.5% 105mg	196% 1963mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	545% 4.9mg	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	100% 7.98mg	366% 29.3mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	168% 706mg	420mg per day for Men 19-50 years
Manganese	566% 13mg	215% 4.95mg	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	126% 885mg	181% 1266mg	700mg per day for Men 19-50 years
Potassium	24.6% 835mg	27.7% 943mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	124% 68.3μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	56.5% 6.2mg	129% 14.2mg	11mg per day for Men 19-50 years
Water	0.18% 6.63g	0.18% 6.55g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Roasted Sesame Seeds per 7 oz

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

Lets compare vitamin content per 7 ounces of Dried Butternuts vs Roasted Sesame Seeds:

• 7 ounces of Dried Butternuts have 12.4 times more Vitamin B5 and more Vitamin C than Roasted Sesame Seeds.
• While 7 oz of Roasted Whole Sesame Seeds contain 2.1 times more Vitamin B1, 1.7 times more Vitamin B2, 4.4 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.5 times more Vitamin B9 than Dried Butternuts.
• 7 ounces of Roasted Sesame Seeds have insufficient amounts of Vitamin B5 and Vitamin C
• Both Dried Butternuts as well as Roasted Whole Sesame Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dried Butternuts vs Roasted Sesame Seeds:

• 7 ounces of Dried Butternuts have 2.6 times more Manganese than Roasted Sesame Seeds.
• While 7 oz of Roasted Whole Sesame Seeds contain 18.7 times more Calcium, 5.5 times more Copper, 3.7 times more Iron, 1.5 times more Magnesium, 1.4 times more Phosphorus, 2 times more Selenium and 2.3 times more Zinc than Dried Butternuts.
• Both Dried Butternuts and Roasted Sesame Seeds contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Butternuts have 24 times more Omega 3, 1.6 times more Omega 6 and 1.5 times more Protein than Roasted Sesame Seeds.
• While 7 oz of Roasted Whole Sesame Seeds contain 5.1 times more Saturated Fat, 2.1 times more Carbohydrate and 3 times more Fiber than Dried Butternuts.
• Both Dried Butternuts and Roasted Sesame Seeds offer comparable quantities of Energy and Fat per seven ounces.