Comparing Nutrients in 7 ounces Roasted Sesame Seeds VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Roasted Sesame Seeds	11%	72%	17%
Acorns	6%	53%	41%

Macro Nutrients

	Roasted Sesame Seeds	Acorns	Recommended Dietary Allowance
Energy	38.7% 1121kcal	26.5% 768kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	49% 47.3g	97g per day for Men 19-50 years
Saturated Fat	41.7% 13.3g	19.2% 6.16g	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	53.7% 9.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.3% 51g	62.2% 81g	130g per day for Men 19-50 years
Sugars	NA	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	73% 27.8g	NA	38g per day for Men 19-50 years
Protein	60% 33.7g	21.8% 12.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Sesame Seeds	Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.3% 0.5mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.1mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.02% 0.1mg	28.4% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	80.6% 1.05mg	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	48.6% 194μg	43% 173μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sesame Seeds	Acorns	Recommended Dietary Allowance
Calcium	196% 1963mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	545% 4.9mg	137% 1.23mg	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	366% 29.3mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	168% 706mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	215% 4.95mg	115% 2.65mg	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	181% 1266mg	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	27.7% 943mg	31.5% 1070mg	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	0% 0mg	1500mg per day for Men 19-50 years
Zinc	129% 14.2mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	0.18% 6.55g	1.5% 55.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sesame Seeds VS Acorns per 7 oz

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

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

• 7 ounces of Roasted Sesame Seeds have 7.2 times more Vitamin B1, 2.1 times more Vitamin B2, 2.5 times more Vitamin B3 and 1.5 times more Vitamin B6 than Acorns.
• While 7 oz of Raw Acorns contain 14 times more Vitamin B5 than Roasted Whole Sesame Seeds.
• Both Roasted Sesame Seeds and Acorns provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Roasted Sesame Seeds have insufficient amounts of Vitamin B5
• Both Roasted Whole Sesame Seeds as well as Raw Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Roasted Sesame Seeds vs Acorns:

• 7 ounces of Roasted Sesame Seeds have 24.1 times more Calcium, 4 times more Copper, 18.7 times more Iron, 5.7 times more Magnesium, 1.9 times more Manganese, 8.1 times more Phosphorus and 14 times more Zinc than Acorns.
• Both Roasted Sesame Seeds and Acorns contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Sesame Seeds have 1.5 times more Energy, 2 times more Fat, 2.2 times more Saturated Fat, 4.5 times more Omega 6 and 2.8 times more Protein than Acorns.
• While 7 oz of Raw Acorns contain 1.6 times more Carbohydrate than Roasted Whole Sesame Seeds.