Comparing Nutrients in 7 ounces Partially Defatted Sesame Meal VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Partially Defatted Sesame Meal	11%	72%	17%
Almonds	14%	72%	14%

Macro Nutrients

	Partially Defatted Sesame Meal	Almonds	Recommended Dietary Allowance
Energy	38.8% 1125kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	41.7% 13.3g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	241% 41g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.8% 51.7g	33% 42.8g	130g per day for Men 19-50 years
Sugars	NA	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	NA	65.3% 25g	38g per day for Men 19-50 years
Protein	60% 33.7g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Partially Defatted Sesame Meal	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	426% 5.1mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.55mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	159% 25.4mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.58mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	22% 87.3μg	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	339% 51mg	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

	Partially Defatted Sesame Meal	Almonds	Recommended Dietary Allowance
Calcium	30.4% 304mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	227% 2.05mg	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	361% 29mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	163% 687mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	123% 2.83mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	219% 1536mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	23.7% 806mg	42.8% 1455mg	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	185% 20.3mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	0.24% 8.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Partially Defatted Sesame Meal VS Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Partially Defatted Sesame Meal versus 7 oz of Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Partially Defatted Sesame Meal vs Almonds:

• 7 ounces of Partially Defatted Sesame Meal have 12.6 times more Vitamin B1, 3.5 times more Vitamin B3 and 6 times more Vitamin B5 than Almonds.
• While 7 oz of Almonds contain 4.1 times more Vitamin B2 and 1.5 times more Vitamin B9 than Partially Defatted Sesame Meal.
• Both Partially Defatted Sesame Meal and Almonds provide similar amounts of Vitamin B6 per seven ounces.
• Both Partially Defatted Sesame Meal as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Partially Defatted Sesame Meal vs Almonds:

• 7 ounces of Partially Defatted Sesame Meal have 1.4 times more Copper, 3.9 times more Iron, 1.3 times more Magnesium, 1.6 times more Phosphorus, 39 times more Sodium and 3.3 times more Zinc than Almonds.
• While 7 oz of Almonds contain 1.8 times more Calcium, 1.5 times more Manganese and 1.8 times more Potassium than Partially Defatted Sesame Meal.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Partially Defatted Sesame Meal have 1.8 times more Saturated Fat, 121 times more Omega 3, 1.7 times more Omega 6 and 1.2 times more Carbohydrate than Almonds.
• Both Partially Defatted Sesame Meal and Almonds offer comparable quantities of Energy, Fat and Protein per seven ounces.
• 7 ounces of Almonds provide inadequate amounts of Omega 3