Comparing Nutrients in 7 ounces Whole Sesame Seeds VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Whole Sesame Seeds	12%	73%	15%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Whole Sesame Seeds	Roasted Cashews	Recommended Dietary Allowance
Energy	39.2% 1137kcal	39.3% 1139kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	43% 14g	56.8% 18g	32g per day for Men 19-50 years
Omega 3	46.6% 0.75g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	250% 42.4g	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	35.8% 46.5g	50% 65g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	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	61.6% 23.4g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	63% 35g	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	Whole Sesame Seeds	Roasted Cashews	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	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.7% 0.49mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.96mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.099mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	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	48% 192μg	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

	Whole Sesame Seeds	Roasted Cashews	Recommended Dietary Allowance
Calcium	193% 1935mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	900% 8.1mg	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	361% 29mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	166% 697mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	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	178% 1248mg	139% 972mg	700mg per day for Men 19-50 years
Potassium	27.3% 929mg	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	1.46% 22mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	140% 15.4mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.25% 9.3g	0.091% 3.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Sesame Seeds VS Roasted Cashews per 7 oz

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

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

• 7 ounces of Whole Sesame Seeds have 4 times more Vitamin B1, 1.2 times more Vitamin B2, 3.2 times more Vitamin B3, 3.1 times more Vitamin B6 and 1.4 times more Vitamin B9 than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 24.4 times more Vitamin B5, 3.7 times more Vitamin E and more Vitamin K than Dried Whole Sesame Seeds.
• 7 ounces of Whole Sesame Seeds have insufficient amounts of Vitamin B5, Vitamin E and Vitamin K
• Both Dried Whole Sesame Seeds as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Whole Sesame Seeds vs Roasted Cashews:

• 7 ounces of Whole Sesame Seeds have 21.7 times more Calcium, 1.8 times more Copper, 2.4 times more Iron, 1.4 times more Magnesium, 3 times more Manganese, 1.3 times more Phosphorus, 2.9 times more Selenium and 1.4 times more Zinc than Roasted Cashews.
• Both Whole Sesame Seeds and Roasted Cashews contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Whole Sesame Seeds have 2.3 times more Omega 3, 2.8 times more Omega 6 and 3.9 times more Fiber than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 1.3 times more Saturated Fat, 1.4 times more Carbohydrate and 16.7 times more Sugars than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Roasted Cashews offer comparable quantities of Energy, Fat and Protein per seven ounces.