Comparing Nutrients in 7 ounces Sesame Seed Kernels VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Sesame Seed Kernels	12%	81%	7%
Almonds	14%	72%	14%

Macro Nutrients

	Sesame Seed Kernels	Almonds	Recommended Dietary Allowance
Energy	43% 1252kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	125% 121g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	32.6% 0.52g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	294% 50g	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	18% 23.3g	33% 42.8g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	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	0.19% 0.14g	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	% 0.2g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 0.62g	% 7.84g	g per day for Men 19-50 years
Fiber	60.6% 23g	65.3% 25g	38g per day for Men 19-50 years
Protein	72.5% 40.6g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Sesame Seed Kernels	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	116% 1.4mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	57% 228μg	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	22.2% 3.33mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Seed Kernels	Almonds	Recommended Dietary Allowance
Calcium	12% 119mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	309% 2.78mg	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	158% 12.6mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	163% 685mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	124% 2.86mg	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	189% 1324mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	6.2% 93mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	121% 13.4mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.2% 7.44g	0.24% 8.75g	3700g per day for Men 19-50 years

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

• Dried Hulled Sesame Seed Kernels have 3.4 times more Vitamin B1, 1.6 times more Vitamin B3, 2.9 times more Vitamin B6 and 2.6 times more Vitamin B9 than Almonds.
• While Almonds contain 12.6 times more Vitamin B2, 1.6 times more Vitamin B5 and 15.3 times more Vitamin E than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Sesame Seed Kernels vs Almonds:

• Dried Hulled Sesame Seed Kernels have 1.4 times more Copper, 1.7 times more Iron, 1.3 times more Magnesium, 1.4 times more Phosphorus, 8.4 times more Selenium, 47 times more Sodium and 2.2 times more Zinc than Almonds.
• While Almonds contain 4.5 times more Calcium, 1.5 times more Manganese and 2 times more Potassium than Dried Hulled Sesame Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Hulled Sesame Seed Kernels have 1.2 times more Fat, 2.4 times more Saturated Fat, 87.7 times more Omega 3 and 2 times more Omega 6 than Almonds.
• While Almonds contain 1.8 times more Carbohydrate and 9.1 times more Sugars than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels and Almonds have similar amounts of Energy, Fiber and Protein per 7 oz.
• Both Dried Hulled Sesame Seed Kernels as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.