Comparing Nutrients in 7 ounces Sesame Seed Kernels VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Sesame Seed Kernels	12%	81%	7%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Sesame Seed Kernels	Boiled Carrots	Recommended Dietary Allowance
Energy	43% 1252kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	125% 121g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	32.6% 0.52g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	294% 50g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	9.44% 6.85g	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	0.19% 0.14g	0.99% 0.71g	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	% 0.2g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 0.62g	% 5.36g	g per day for Men 19-50 years
Fiber	60.6% 23g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	72.5% 40.6g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Sesame Seed Kernels	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	188% 1691μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	23.4% 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	57% 228μg	6.95% 27.8μg	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	7.94% 7.14mg	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	22.2% 3.33mg	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Seed Kernels	Boiled Carrots	Recommended Dietary Allowance
Calcium	12% 119mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	309% 2.78mg	3.75% 0.034mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.36% 94μg	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	158% 12.6mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	163% 685mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	124% 2.86mg	13.4% 0.31mg	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	189% 1324mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	6.2% 93mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	121% 13.4mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.2% 7.44g	4.84% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sesame Seed Kernels vs Boiled Carrots:

• Dried Hulled Sesame Seed Kernels have 10.6 times more Vitamin B1, 2 times more Vitamin B2, 9 times more Vitamin B3, 1.3 times more Vitamin B5, 2.6 times more Vitamin B6, 8.2 times more Vitamin B9 and 1.6 times more Vitamin E than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 284 times more Vitamin A, more Vitamin C and more Vitamin K than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sesame Seed Kernels vs Boiled Carrots:

• Dried Hulled Sesame Seed Kernels have 2 times more Calcium, 82.4 times more Copper, 18.7 times more Iron, 34.5 times more Magnesium, 9.3 times more Manganese, 22.2 times more Phosphorus, 1.6 times more Potassium, 49.1 times more Selenium and 33.7 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 24 times more Water than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels and Boiled and Drained Carrots have similar amounts of Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Hulled Sesame Seed Kernels have 18 times more Energy, 340.1 times more Fat, 301.8 times more Saturated Fat, 263 times more Omega 3, 290 times more Omega 6, 1.4 times more Carbohydrate, 3.9 times more Fiber and 26.9 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 7.2 times more Sugars than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.