Comparing Nutrients in 7 ounces Whole Sesame Seeds VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Whole Sesame Seeds	12%	73%	15%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Whole Sesame Seeds	Brazilnuts	Recommended Dietary Allowance
Energy	39.2% 1137kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	43% 14g	100% 32g	32g per day for Men 19-50 years
Omega 3	46.6% 0.75g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	250% 42.4g	284% 48.3g	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	18% 23.3g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	6.38% 4.62g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 4.62g	g per day for Men 19-50 years
Fiber	61.6% 23.4g	39% 15g	38g per day for Men 19-50 years
Protein	63% 35g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Whole Sesame Seeds	Brazilnuts	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	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.7% 0.49mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.96mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.099mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	15.4% 0.2mg	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	11% 43.7μg	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	1.54% 1.4mg	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	74.7% 11.2mg	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

	Whole Sesame Seeds	Brazilnuts	Recommended Dietary Allowance
Calcium	193% 1935mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	900% 8.1mg	384% 3.46mg	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	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	166% 697mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	106% 2.43mg	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	206% 1439mg	700mg per day for Men 19-50 years
Potassium	27.3% 929mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	140% 15.4mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	0.25% 9.3g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Sesame Seeds VS Brazilnuts per 7 oz

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

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

• 7 ounces of Whole Sesame Seeds have 1.3 times more Vitamin B1, 7.1 times more Vitamin B2, 15.3 times more Vitamin B3, 7.8 times more Vitamin B6 and 4.4 times more Vitamin B9 than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 3.7 times more Vitamin B5 and 22.6 times more Vitamin E than Dried Whole Sesame Seeds.
• 7 ounces of Whole Sesame Seeds have insufficient amounts of Vitamin B5 and Vitamin E
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3
• Both Dried Whole Sesame Seeds as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Whole Sesame Seeds vs Brazilnuts:

• 7 ounces of Whole Sesame Seeds have 6.1 times more Calcium, 2.3 times more Copper, 6 times more Iron, 2 times more Manganese and 1.9 times more Zinc than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 1.4 times more Potassium and 55.7 times more Selenium than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Brazilnuts contain similar levels of Magnesium and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Whole Sesame Seeds have 10.4 times more Omega 3, 2 times more Carbohydrate, 1.6 times more Fiber and 1.2 times more Protein than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 1.4 times more Fat, 2.3 times more Saturated Fat and 7.8 times more Sugars than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Brazilnuts offer comparable quantities of Energy and Omega 6 per seven ounces.

Frequently Asked Questions about Whole Sesame Seeds VS Brazilnuts

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

Whole sesame seeds are a good source of plant-based protein, fiber, and healthy fats. They also provide important minerals like calcium, iron, and magnesium. On the other hand, Brazil nuts are high in selenium, a powerful antioxidant that supports immune function and thyroid health. Both can be beneficial additions to a vegan diet, but it's important to consume them in moderation due to their high calorie and fat content.

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

Both whole sesame seeds and Brazil nuts are nutrient-dense foods that can support weight loss when included in a balanced diet. However, when it comes to weight loss, it ultimately depends on the overall calorie intake and expenditure. Sesame seeds are high in healthy fats, protein, and fiber, which can help keep you full and satisfied, potentially leading to consuming fewer calories overall. On the other hand, Brazil nuts are a good source of selenium and healthy fats, which can also support weight loss by promoting satiety and providing essential nutrients. In conclusion, incorporating either whole sesame seeds or Brazil nuts into a well-rounded, plant-based diet can contribute to weight loss when combined with a calorie-controlled eating plan and regular physical activity.

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

Both whole sesame seeds and Brazil nuts are nutritious options for building muscle due to their high protein content. However, Brazil nuts are particularly rich in selenium, which is important for muscle function and overall health. Including a variety of nuts and seeds in your diet can provide a range of nutrients that support muscle growth and recovery. Consider incorporating both whole sesame seeds and Brazil nuts into your meals and snacks to optimize your muscle-building efforts.

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

The environmental impact of producing whole sesame seeds is generally lower compared to Brazil nuts. 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 Brazil nuts, further reducing their environmental footprint.