Comparing Nutrients in 7 ounces Toasted Sesame Seeds with Salt VS Dry Roasted Cashew Nuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Toasted Sesame Seeds with Salt	11%	72%	17%
Dry Roasted Cashew Nuts with Salt	10%	68%	22%

Macro Nutrients

	Toasted Sesame Seeds with Salt	Dry Roasted Cashew Nuts with Salt	Recommended Dietary Allowance
Energy	38.8% 1125kcal	39.3% 1139kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	41.7% 13.3g	56.8% 18g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	241% 41g	89.4% 15.2g	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	50% 65g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	13.7% 9.94g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	88.3% 33.5g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	60% 33.7g	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	Toasted Sesame Seeds with Salt	Dry Roasted Cashew Nuts with Salt	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	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71% 0.92mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.4% 10.8mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	39% 0.51mg	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	34.2% 137μg	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	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	57.4% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sesame Seeds with Salt	Dry Roasted Cashew Nuts with Salt	Recommended Dietary Allowance
Calcium	26% 260mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	490% 4.4mg	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	149% 12mg	8mg per day for Men 19-50 years
Magnesium	163% 687mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	123% 2.83mg	71.3% 1.64mg	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	139% 972mg	700mg per day for Men 19-50 years
Potassium	23.7% 806mg	33% 1121mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	42.2% 23.2μg	55μg per day for Men 19-50 years
Sodium	77.8% 1167mg	84.7% 1270mg	1500mg per day for Men 19-50 years
Zinc	185% 20.3mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	0.091% 3.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sesame Seeds with Salt VS Dry Roasted Cashew Nuts with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Toasted Sesame Seeds with Salt versus 7 oz of Dry Roasted Cashew Nuts with Salt 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 Dry Roasted Cashew Nuts with Salt:

• 7 ounces of Toasted Sesame Seeds with Salt have 6 times more Vitamin B1, 2.3 times more Vitamin B2, 3.9 times more Vitamin B3 and 1.4 times more Vitamin B9 than Dry Roasted Cashew Nuts with Salt.
• While 7 oz of Dry Roasted Cashew Nuts with Salt contain 1.8 times more Vitamin B5, 1.8 times more Vitamin B6, 3.7 times more Vitamin E and more Vitamin K than Hulled Sesame Seed Kernels, Toasted with Salt.
• 7 ounces of Toasted Sesame Seeds with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Hulled Sesame Seed Kernels, Toasted with Salt as well as Dry Roasted Cashew Nuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Toasted Sesame Seeds with Salt vs Dry Roasted Cashew Nuts with Salt:

• 7 ounces of Toasted Sesame Seeds with Salt have 2.9 times more Calcium, 1.3 times more Iron, 1.3 times more Magnesium, 1.7 times more Manganese, 1.6 times more Phosphorus, 2.9 times more Selenium and 1.8 times more Zinc than Dry Roasted Cashew Nuts with Salt.
• While 7 oz of Dry Roasted Cashew Nuts with Salt contain 1.5 times more Copper and 1.4 times more Potassium than Hulled Sesame Seed Kernels, Toasted with Salt.
• Both Toasted Sesame Seeds with Salt and Dry Roasted Cashew Nuts with Salt contain similar levels of Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sesame Seeds with Salt have 2.3 times more Omega 3, 2.7 times more Omega 6 and 5.6 times more Fiber than Dry Roasted Cashew Nuts with Salt.
• While 7 oz of Dry Roasted Cashew Nuts with Salt contain 1.4 times more Saturated Fat, 1.3 times more Carbohydrate and 10.4 times more Sugars than Hulled Sesame Seed Kernels, Toasted with Salt.
• Both Toasted Sesame Seeds with Salt and Dry Roasted Cashew Nuts with Salt offer comparable quantities of Energy, Fat and Protein per seven ounces.