Comparing Nutrients in 7 ounces Roasted Sesame Seeds VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Roasted Sesame Seeds	11%	72%	17%
Almonds	14%	72%	14%

Macro Nutrients

	Roasted Sesame Seeds	Almonds	Recommended Dietary Allowance
Energy	38.7% 1121kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	41.7% 13.3g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	241% 41g	144% 24.5g	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	33% 42.8g	130g per day for Men 19-50 years
Sugars	NA	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	73% 27.8g	65.3% 25g	38g per day for Men 19-50 years
Protein	60% 33.7g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Roasted Sesame Seeds	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.3% 0.5mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.1mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.02% 0.1mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.6% 194μg	22% 87.3μg	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	NA	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sesame Seeds	Almonds	Recommended Dietary Allowance
Calcium	196% 1963mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	545% 4.9mg	227% 2.05mg	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	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	168% 706mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	215% 4.95mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	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	136% 955mg	700mg per day for Men 19-50 years
Potassium	27.7% 943mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	129% 14.2mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.18% 6.55g	0.24% 8.75g	3700g per day for Men 19-50 years

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

• Roasted Whole Sesame Seeds have 3.9 times more Vitamin B1, 1.3 times more Vitamin B3, 5.9 times more Vitamin B6 and 2.2 times more Vitamin B9 than Almonds.
• While Almonds contain 4.5 times more Vitamin B2 and 9.2 times more Vitamin B5 than Roasted Whole Sesame Seeds.
• Both Roasted Whole Sesame Seeds as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

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

• Roasted Whole Sesame Seeds have 3.7 times more Calcium, 2.4 times more Copper, 4 times more Iron, 1.3 times more Magnesium, 1.3 times more Phosphorus, 8.4 times more Selenium and 2.3 times more Zinc than Almonds.
• While Almonds contain 1.5 times more Potassium than Roasted Whole Sesame Seeds.
• Both Roasted Whole Sesame Seeds and Almonds have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Roasted Whole Sesame Seeds have 1.8 times more Saturated Fat, 121 times more Omega 3 and 1.7 times more Omega 6 than Almonds.
• Both Roasted Whole Sesame Seeds and Almonds have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 7 oz.
• Both Roasted Whole Sesame Seeds as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.