Comparing Nutrients in 7 ounces Dry Roasted Walnuts with Salt VS Sesame Flour

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Sesame Flour	22%	59%	19%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Sesame Flour	Recommended Dietary Allowance
Energy	44% 1276kcal	36% 1044kcal	2900kcal per day for Men 19-50 years
Fat	124% 120g	76% 73.6g	97g per day for Men 19-50 years
Saturated Fat	33.2% 10.6g	32.2% 10.3g	32g per day for Men 19-50 years
Omega 3	1053% 17g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	417% 71g	186% 31.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.3% 35.4g	40.6% 53g	130g per day for Men 19-50 years
Sugars	9.77% 7.1g	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	37% 14g	NA	38g per day for Men 19-50 years
Protein	50.6% 28.4g	109% 61g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Sesame Flour	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	444% 5.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.5% 0.59mg	43.7% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	166% 26.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	23.2% 0.3mg	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	45% 181μg	15.4% 61.5μg	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	3.1% 2.78mg	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	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.46% 6.55μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Sesame Flour	Recommended Dietary Allowance
Calcium	14% 141mg	31.6% 316mg	1000mg per day for Men 19-50 years
Copper	328% 2.95mg	335% 3mg	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	63.8% 5.1mg	376% 30mg	8mg per day for Men 19-50 years
Magnesium	71.3% 300mg	171% 716mg	420mg per day for Men 19-50 years
Manganese	NA	128% 2.95mg	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	93% 653mg	229% 1601mg	700mg per day for Men 19-50 years
Potassium	26.8% 911mg	24.7% 839mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	NA	55μg per day for Men 19-50 years
Sodium	85% 1276mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	53.8% 5.9mg	192% 21mg	11mg per day for Men 19-50 years
Water	0.24% 8.7g	0.048% 1.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Walnuts with Salt VS Sesame Flour per 7 oz

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

Lets compare vitamin content per 7 ounces of Dry Roasted Walnuts with Salt vs Sesame Flour:

• 7 ounces of Dry Roasted Walnuts with Salt have 3.5 times more Vitamin B6 and 2.9 times more Vitamin B9 than Sesame Flour.
• While 7 oz of High fat Sesame Flour contain 5.2 times more Vitamin B1 and 6 times more Vitamin B3 than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Sesame Flour provide similar amounts of Vitamin B2 per seven ounces.
• Both Dry Roasted Walnuts with Salt as well as High 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 Dry Roasted Walnuts with Salt vs Sesame Flour:

• 7 ounces of Dry Roasted Walnuts with Salt have 15.7 times more Sodium than Sesame Flour.
• While 7 oz of High fat Sesame Flour contain 2.2 times more Calcium, 5.9 times more Iron, 2.4 times more Magnesium, 2.5 times more Phosphorus and 3.6 times more Zinc than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Sesame Flour contain similar levels of Copper and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dry Roasted Walnuts with Salt have 1.2 times more Energy, 1.6 times more Fat, 30.2 times more Omega 3 and 2.2 times more Omega 6 than Sesame Flour.
• While 7 oz of High fat Sesame Flour contain 1.5 times more Carbohydrate and 2.2 times more Protein than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Sesame Flour offer comparable quantities of Saturated Fat per seven ounces.