Comparing Nutrients in 7 ounces Low fat Sesame Flour VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Low fat Sesame Flour	56%	4%	40%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Low fat Sesame Flour	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	22.8% 661kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.47g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	7.2% 1.23g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.2% 70.5g	27% 35g	130g per day for Men 19-50 years
Sugars	NA	12.5% 9.03g	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% 0g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	NA	55% 21g	38g per day for Men 19-50 years
Protein	178% 100g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Low fat Sesame Flour	Oil Roasted Almonds	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	416% 5mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	155% 25mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.44mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	18% 0.23mg	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	14.4% 57.5μg	13.4% 53.6μg	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	NA	344% 51.5mg	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

	Low fat Sesame Flour	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	29.6% 296mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	314% 2.83mg	211% 1.9mg	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	353% 28.2mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	160% 671mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	212% 4.9mg	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	215% 1502mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	23% 788mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	NA	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	5.16% 77.4mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Low fat Sesame Flour VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Low fat Sesame Flour versus 7 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Low fat Sesame Flour vs Oil Roasted Almonds:

• 7 ounces of Low fat Sesame Flour have 27.3 times more Vitamin B1, 3.4 times more Vitamin B3, 12 times more Vitamin B5 and 1.2 times more Vitamin B6 than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 2.9 times more Vitamin B2 than Low fat Sesame Flour.
• Both Low fat Sesame Flour and Oil Roasted Almonds provide similar amounts of Vitamin B9 per seven ounces.
• Both Low fat Sesame Flour as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Low fat Sesame Flour vs Oil Roasted Almonds:

• 7 ounces of Low fat Sesame Flour have 1.5 times more Copper, 3.9 times more Iron, 1.2 times more Magnesium, 1.6 times more Phosphorus, 39 times more Sodium and 3.3 times more Zinc than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 2 times more Calcium, 1.8 times more Manganese and 1.8 times more Potassium than Low fat Sesame Flour.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Low fat Sesame Flour have 2 times more Carbohydrate and 2.4 times more Protein than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 1.8 times more Energy, 31.5 times more Fat, 20.9 times more Saturated Fat and 21.9 times more Omega 6 than Low fat Sesame Flour.
• Both Low fat Sesame Flour as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in seven ounces.