Comparing Nutrients in 7 ounces Partially Defatted Sesame Meal VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Partially Defatted Sesame Meal	11%	72%	17%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Partially Defatted Sesame Meal	Blanched Almonds	Recommended Dietary Allowance
Energy	38.8% 1125kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	41.7% 13.3g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	0.5% 0.008g	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	NA	12.7% 9.2g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	NA	% 8.85g	g per day for Men 19-50 years
Fiber	NA	51.7% 19.6g	38g per day for Men 19-50 years
Protein	60% 33.7g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Partially Defatted Sesame Meal	Blanched 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	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.55mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	159% 25.4mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.58mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	17.6% 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	15% 59.5μg	24.3% 97μg	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	314% 47mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	30.4% 304mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	226% 2.04mg	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	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	163% 687mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	123% 2.83mg	158% 3.64mg	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	219% 1536mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	23.7% 806mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	5.16% 77.4mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	185% 20.3mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	0.24% 8.95g	3700g per day for Men 19-50 years

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

• Partially Defatted Sesame Meal has 13.5 times more Vitamin B1, 3.7 times more Vitamin B3, 8.9 times more Vitamin B5 and 1.3 times more Vitamin B6 than Blanched Almonds.
• While Blanched Almonds contain 2.6 times more Vitamin B2 and 1.6 times more Vitamin B9 than Partially Defatted Sesame Meal.
• Both Partially Defatted Sesame Meal as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

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

• Partially Defatted Sesame Meal has 1.4 times more Copper, 4.4 times more Iron, 1.3 times more Magnesium, 1.6 times more Phosphorus, 2.1 times more Sodium and 3.4 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Calcium, 1.3 times more Manganese and 1.6 times more Potassium than Partially Defatted Sesame Meal.

Comparison of macro-nutrients per 7 ounces:

• Partially Defatted Sesame Meal has 1.7 times more Saturated Fat, 90.8 times more Omega 3, 1.7 times more Omega 6 and 1.4 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Protein than Partially Defatted Sesame Meal.
• Both Partially Defatted Sesame Meal and Blanched Almonds have similar amounts of Energy and Fat per 7 oz.
• Both Partially Defatted Sesame Meal as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.