Comparing Nutrients in 7 ounces Sesame Seed Kernels VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Sesame Seed Kernels	12%	81%	7%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Sesame Seed Kernels	Blanched Almonds	Recommended Dietary Allowance
Energy	43% 1252kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	125% 121g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	32.6% 0.52g	0.5% 0.008g	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	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	0.19% 0.14g	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	% 0.2g	% 0.06g	g per day for Men 19-50 years
Sucrose	% 0.62g	% 8.85g	g per day for Men 19-50 years
Fiber	60.6% 23g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	72.5% 40.6g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Sesame Seed Kernels	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	116% 1.4mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	57% 228μg	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	22.2% 3.33mg	314% 47mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	12% 119mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	309% 2.78mg	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	158% 12.6mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	163% 685mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	124% 2.86mg	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	189% 1324mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	6.2% 93mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	121% 13.4mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.2% 7.44g	0.24% 8.95g	3700g per day for Men 19-50 years

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

• Dried Hulled Sesame Seed Kernels have 3.7 times more Vitamin B1, 1.7 times more Vitamin B3, 3.5 times more Vitamin B6 and 2.3 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 7.9 times more Vitamin B2 and 14.1 times more Vitamin E than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels and Blanched Almonds have similar amounts of Vitamin B5 per 7 oz.
• Both Dried Hulled Sesame Seed Kernels as well as Blanched 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 Blanched Almonds:

• Dried Hulled Sesame Seed Kernels have 1.4 times more Copper, 1.9 times more Iron, 1.3 times more Magnesium, 1.4 times more Phosphorus, 10.8 times more Selenium, 2.5 times more Sodium and 2.3 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 3.9 times more Calcium, 1.3 times more Manganese and 1.8 times more Potassium than Dried Hulled Sesame Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Hulled Sesame Seed Kernels have 2.3 times more Saturated Fat, 65.8 times more Omega 3 and 2 times more Omega 6 than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Carbohydrate and 9.6 times more Sugars than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels and Blanched Almonds have similar amounts of Energy, Fat, Fiber and Protein per 7 oz.
• Both Dried Hulled Sesame Seed Kernels as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.