Comparing Nutrients in 7 ounces Whole Sesame Seeds VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Whole Sesame Seeds	12%	73%	15%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Whole Sesame Seeds	Dried Beechnuts	Recommended Dietary Allowance
Energy	39.2% 1137kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	43% 14g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	46.6% 0.75g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	250% 42.4g	215% 36.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.8% 46.5g	51% 66.5g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	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	61.6% 23.4g	NA	38g per day for Men 19-50 years
Protein	63% 35g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Whole Sesame Seeds	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	131% 1.57mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.7% 0.49mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.96mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.099mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	104% 1.36mg	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	48% 192μg	56% 224μg	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	34% 30.8mg	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

	Whole Sesame Seeds	Dried Beechnuts	Recommended Dietary Allowance
Calcium	193% 1935mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	900% 8.1mg	148% 1.33mg	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	361% 29mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	166% 697mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	116% 2.66mg	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	178% 1248mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	27.3% 929mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	NA	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	140% 15.4mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.25% 9.3g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Sesame Seeds VS Dried Beechnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Whole Sesame Seeds versus 7 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Whole Sesame Seeds vs Dried Beechnuts:

• 7 ounces of Whole Sesame Seeds have 2.6 times more Vitamin B1 and 5.1 times more Vitamin B3 than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.5 times more Vitamin B2, 18.5 times more Vitamin B5 and more Vitamin C than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Dried Beechnuts provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Whole Sesame Seeds have insufficient amounts of Vitamin B5 and Vitamin C
• Both Dried Whole Sesame Seeds as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Whole Sesame Seeds vs Dried Beechnuts:

• 7 ounces of Whole Sesame Seeds have 975 times more Calcium, 6.1 times more Copper, 5.9 times more Iron, more Magnesium, 1.8 times more Manganese, more Phosphorus and 21.5 times more Zinc than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2.2 times more Potassium and 3.5 times more Sodium than Dried Whole Sesame Seeds.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Whole Sesame Seeds have 1.2 times more Saturated Fat and 2.9 times more Protein than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 4.5 times more Omega 3 and 1.4 times more Carbohydrate than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Dried Beechnuts offer comparable quantities of Energy, Fat and Omega 6 per seven ounces.

Frequently Asked Questions about Whole Sesame Seeds VS Dried Beechnuts

What are the health benefits of Whole Sesame Seeds compared to Dried Beechnuts?

Whole sesame seeds are a good source of plant-based protein, healthy fats, fiber, and various vitamins and minerals such as calcium, iron, and magnesium. They also contain antioxidants and have been linked to improved heart health and lower cholesterol levels. Dried beech nuts, on the other hand, are not commonly consumed and may not have as much research on their health benefits. It's important to note that beech nuts are not typically a significant source of nutrients compared to sesame seeds. In conclusion, whole sesame seeds are a more nutrient-dense option compared to dried beech nuts and can be a valuable addition to a balanced vegan diet.

Can I lose weight easier by eating more Whole Sesame Seeds or Dried Beechnuts?

Both whole sesame seeds and dried beechnuts are calorie-dense foods, so consuming them in large quantities may not necessarily help with weight loss. However, when consumed in moderation as part of a balanced diet, they can provide essential nutrients and healthy fats that support overall health. For weight loss, it is important to focus on a variety of whole plant foods, including fruits, vegetables, whole grains, legumes, nuts, and seeds, while being mindful of portion sizes and overall calorie intake.

Should I eat more Whole Sesame Seeds or more Dried Beechnuts to gain more muscles while training consistently?

Both whole sesame seeds and dried beech nuts are nutritious options for gaining muscle while training consistently. Sesame seeds are a good source of plant-based protein, healthy fats, and minerals like calcium and iron. Beech nuts are also rich in protein, healthy fats, and essential nutrients. To support muscle growth, it's important to consume a variety of plant-based protein sources, so you can include both sesame seeds and beech nuts in your diet. Additionally, make sure to eat a balanced diet that includes a variety of fruits, vegetables, whole grains, and legumes to provide your body with all the necessary nutrients for muscle building and overall health.

What is the environmental impact of producing Whole Sesame Seeds compared to Dried Beechnuts?

Whole sesame seeds have a lower environmental impact compared to dried beechnuts. Sesame seeds require less water, land, and resources to grow, making them a more sustainable option. Additionally, sesame seeds have a higher yield per acre compared to beechnuts, further reducing their environmental footprint.