Comparing Nutrients in 7 ounces Roasted Sesame Seeds VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Sesame Seeds	11%	72%	17%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Roasted Sesame Seeds	Dried Butternuts	Recommended Dietary Allowance
Energy	38.7% 1121kcal	42% 1214kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	117% 113g	97g per day for Men 19-50 years
Saturated Fat	41.7% 13.3g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	1081% 17.3g	1.6g per day for Men 19-50 years
Omega 6	241% 41g	394% 67g	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	18.4% 24g	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	24.5% 9.33g	38g per day for Men 19-50 years
Protein	60% 33.7g	88.2% 49.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sesame Seeds	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.3% 0.5mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.1mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.02% 0.1mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	85.5% 1.1mg	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	32.7% 131μg	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	7.06% 6.35mg	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	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 Butternuts	Recommended Dietary Allowance
Calcium	196% 1963mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	545% 4.9mg	99% 0.89mg	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	100% 7.98mg	8mg per day for Men 19-50 years
Magnesium	168% 706mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	215% 4.95mg	566% 13mg	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	126% 885mg	700mg per day for Men 19-50 years
Potassium	27.7% 943mg	24.6% 835mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	62% 34μg	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	56.5% 6.2mg	11mg per day for Men 19-50 years
Water	0.18% 6.55g	0.18% 6.63g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Roasted Sesame Seeds have 2.1 times more Vitamin B1, 1.7 times more Vitamin B2, 4.4 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.5 times more Vitamin B9 than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 12.4 times more Vitamin B5 and more Vitamin C than Roasted Whole Sesame Seeds.
• 7 ounces of Roasted Sesame Seeds have insufficient amounts of Vitamin B5 and Vitamin C
• Both Roasted Whole Sesame Seeds as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Sesame Seeds vs Dried Butternuts:

• 7 ounces of Roasted Sesame Seeds have 18.7 times more Calcium, 5.5 times more Copper, 3.7 times more Iron, 1.5 times more Magnesium, 1.4 times more Phosphorus, 2 times more Selenium and 2.3 times more Zinc than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 2.6 times more Manganese than Roasted Whole Sesame Seeds.
• Both Roasted Sesame Seeds and Dried Butternuts contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Sesame Seeds have 5.1 times more Saturated Fat, 2.1 times more Carbohydrate and 3 times more Fiber than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 24 times more Omega 3, 1.6 times more Omega 6 and 1.5 times more Protein than Roasted Whole Sesame Seeds.
• Both Roasted Sesame Seeds and Dried Butternuts offer comparable quantities of Energy and Fat per seven ounces.