Comparing Nutrients in 7 ounces Toasted Sesame Seeds with Salt VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Toasted Sesame Seeds with Salt	11%	72%	17%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Toasted Sesame Seeds with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	38.8% 1125kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	41.7% 13.3g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	241% 41g	158% 27g	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	27% 35g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	12.5% 9.03g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	88.3% 33.5g	55% 21g	38g per day for Men 19-50 years
Protein	60% 33.7g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Toasted Sesame Seeds with Salt	Oil Roasted 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	199% 2.4mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71% 0.92mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.4% 10.8mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	18% 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	47.6% 191μg	13.4% 53.6μg	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	3.3% 0.5mg	344% 51.5mg	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

	Toasted Sesame Seeds with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	26% 260mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	211% 1.9mg	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	193% 15.4mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	163% 687mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	123% 2.83mg	212% 4.9mg	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	132% 925mg	700mg per day for Men 19-50 years
Potassium	23.7% 806mg	40.8% 1387mg	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	77.8% 1167mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	185% 20.3mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sesame Seeds with Salt VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Toasted Sesame Seeds with Salt versus 7 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Toasted Sesame Seeds with Salt vs Oil Roasted Almonds:

• 7 ounces of Toasted Sesame Seeds with Salt have 13.1 times more Vitamin B1, 1.5 times more Vitamin B3, 3 times more Vitamin B5, 1.2 times more Vitamin B6 and 3.6 times more Vitamin B9 than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 1.7 times more Vitamin B2 and 103.9 times more Vitamin E than Hulled Sesame Seed Kernels, Toasted with Salt.
• 7 ounces of Toasted Sesame Seeds with Salt have insufficient amounts of Vitamin E
• Both Hulled Sesame Seed Kernels, Toasted with Salt as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Toasted Sesame Seeds with Salt vs Oil Roasted Almonds:

• 7 ounces of Toasted Sesame Seeds with Salt have 1.5 times more Copper, 2.1 times more Iron, 1.3 times more Magnesium, 1.7 times more Phosphorus, 8.4 times more Selenium, 588 times more Sodium and 3.3 times more Zinc than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 2.2 times more Calcium, 1.7 times more Manganese and 1.7 times more Potassium than Hulled Sesame Seed Kernels, Toasted with Salt.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sesame Seeds with Salt have 1.6 times more Saturated Fat, more Omega 3, 1.5 times more Omega 6, 1.5 times more Carbohydrate and 1.6 times more Fiber than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 9.5 times more Sugars and 1.3 times more Protein than Hulled Sesame Seed Kernels, Toasted with Salt.
• Both Toasted Sesame Seeds with Salt and Oil Roasted Almonds offer comparable quantities of Energy and Fat per seven ounces.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3