Comparing Nutrients in 7 ounces Roasted Sesame Seeds VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Sesame Seeds	11%	72%	17%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Roasted Sesame Seeds	Dried Beechnuts	Recommended Dietary Allowance
Energy	38.7% 1121kcal	39.4% 1143kcal	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	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	241% 41g	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	39.3% 51g	51% 66.5g	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	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	133% 1.6mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.3% 0.5mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.1mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.02% 0.1mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	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	48.6% 194μg	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	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	Dried Beechnuts	Recommended Dietary Allowance
Calcium	196% 1963mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	545% 4.9mg	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	366% 29.3mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	168% 706mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	215% 4.95mg	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	181% 1266mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	27.7% 943mg	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	129% 14.2mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.18% 6.55g	0.35% 13g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Roasted 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 Roasted Sesame Seeds vs Dried Beechnuts:

• 7 ounces of Roasted Sesame Seeds have 2.6 times more Vitamin B1 and 5.2 times more Vitamin B3 than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.5 times more Vitamin B2, 18.1 times more Vitamin B5 and more Vitamin C than Roasted Whole Sesame Seeds.
• Both Roasted Sesame Seeds and Dried Beechnuts provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Roasted Sesame Seeds have insufficient amounts of Vitamin B5 and Vitamin C
• Both Roasted 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 Roasted Sesame Seeds vs Dried Beechnuts:

• 7 ounces of Roasted Sesame Seeds have 989 times more Calcium, 3.7 times more Copper, 6 times more Iron, more Magnesium, 1.9 times more Manganese, more Phosphorus and 19.9 times more Zinc than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2.1 times more Potassium and 3.5 times more Sodium than Roasted 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 Roasted Sesame Seeds have 2.7 times more Protein than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 4.7 times more Omega 3 and 1.3 times more Carbohydrate than Roasted Whole Sesame Seeds.
• Both Roasted Sesame Seeds and Dried Beechnuts offer comparable quantities of Energy, Fat, Saturated Fat and Omega 6 per seven ounces.