Comparing Nutrients in 7 ounces Toasted Sesame Seed Kernels VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Toasted Sesame Seed Kernels	11%	72%	17%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Toasted Sesame Seed Kernels	Dried Acorns	Recommended Dietary Allowance
Energy	38.8% 1125kcal	35% 1010kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	64.3% 62.3g	97g per day for Men 19-50 years
Saturated Fat	41.7% 13.3g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	NA	1.6g per day for Men 19-50 years
Omega 6	241% 41g	70.6% 12g	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	82% 106g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	NA	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	NA	38g per day for Men 19-50 years
Protein	60% 33.7g	28.7% 16g	56g per day for Men 19-50 years

Vitamins

	Toasted Sesame Seed Kernels	Dried Acorns	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	24.6% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71% 0.92mg	23.5% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.4% 10.8mg	30% 4.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	37.3% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	106% 1.38mg	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	57% 228μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.3% 0.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sesame Seed Kernels	Dried Acorns	Recommended Dietary Allowance
Calcium	26% 260mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	180% 1.62mg	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	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	163% 687mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	123% 2.83mg	118% 2.7mg	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	29% 204mg	700mg per day for Men 19-50 years
Potassium	23.7% 806mg	41.4% 1407mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	NA	55μg per day for Men 19-50 years
Sodium	5.16% 77.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	185% 20.3mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sesame Seed Kernels VS Dried Acorns per 7 oz

Compare the macro and micronutrient content in 7 oz of Toasted Sesame Seed Kernels versus 7 oz of Dried Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Toasted Sesame Seed Kernels vs Dried Acorns:

• 7 ounces of Toasted Sesame Seed Kernels have 8.1 times more Vitamin B1, 3 times more Vitamin B2 and 2.3 times more Vitamin B3 than Dried Acorns.
• While 7 oz of Dried Acorns contain 1.4 times more Vitamin B5 and 4.8 times more Vitamin B6 than Toasted Hulled Sesame Seed Kernels.
• Both Toasted Sesame Seed Kernels and Dried Acorns provide similar amounts of Vitamin B9 per seven ounces.
• Both Toasted Hulled Sesame Seed Kernels as well as Dried Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Toasted Sesame Seed Kernels vs Dried Acorns:

• 7 ounces of Toasted Sesame Seed Kernels have 2.4 times more Calcium, 1.8 times more Copper, 7.5 times more Iron, 4.2 times more Magnesium, 7.5 times more Phosphorus, more Sodium and 15.3 times more Zinc than Dried Acorns.
• While 7 oz of Dried Acorns contain 1.7 times more Potassium than Toasted Hulled Sesame Seed Kernels.
• Both Toasted Sesame Seed Kernels and Dried Acorns contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sesame Seed Kernels have 1.5 times more Fat, 1.6 times more Saturated Fat, 3.4 times more Omega 6 and 2.1 times more Protein than Dried Acorns.
• While 7 oz of Dried Acorns contain 2.1 times more Carbohydrate than Toasted Hulled Sesame Seed Kernels.
• Both Toasted Sesame Seed Kernels and Dried Acorns offer comparable quantities of Energy per seven ounces.