Comparing Nutrients in 7 ounces Sesame Flour VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Sesame Flour	22%	59%	19%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Sesame Flour	Dried Beechnuts	Recommended Dietary Allowance
Energy	36% 1044kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	76% 73.6g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	32.2% 10.3g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	186% 31.7g	215% 36.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.6% 53g	51% 66.5g	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	NA	NA	38g per day for Men 19-50 years
Protein	109% 61g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Sesame Flour	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	444% 5.33mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.7% 0.57mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	166% 26.5mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	104% 1.36mg	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	15.4% 61.5μg	56% 224μg	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	34% 30.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Sesame Flour	Dried Beechnuts	Recommended Dietary Allowance
Calcium	31.6% 316mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	335% 3mg	148% 1.33mg	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	376% 30mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	171% 716mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	116% 2.66mg	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	229% 1601mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	24.7% 839mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	192% 21mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.048% 1.8g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Sesame Flour VS Dried Beechnuts per 7 oz

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

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

• 7 ounces of Sesame Flour have 8.8 times more Vitamin B1, 15.2 times more Vitamin B3 and 3.2 times more Vitamin B5 than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.3 times more Vitamin B2, 4.5 times more Vitamin B6, 3.6 times more Vitamin B9 and more Vitamin C than High fat Sesame Flour.
• 7 ounces of Sesame Flour have insufficient amounts of Vitamin C
• Both High fat Sesame Flour as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Sesame Flour vs Dried Beechnuts:

• 7 ounces of Sesame Flour have 159 times more Calcium, 2.3 times more Copper, 6.2 times more Iron, more Magnesium, more Phosphorus and 29.6 times more Zinc than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2.4 times more Potassium than High fat Sesame Flour.
• Both Sesame Flour and Dried Beechnuts 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 Sesame Flour have 5 times more Protein than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.3 times more Fat, 6 times more Omega 3 and 1.3 times more Carbohydrate than High fat Sesame Flour.
• Both Sesame Flour and Dried Beechnuts offer comparable quantities of Energy, Saturated Fat and Omega 6 per seven ounces.