Comparing Nutrients in 7 ounces Roasted Sesame Seeds VS Whole Sesame Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Sesame Seeds	11%	72%	17%
Whole Sesame Seeds	12%	73%	15%

Macro Nutrients

	Roasted Sesame Seeds	Whole Sesame Seeds	Recommended Dietary Allowance
Energy	38.7% 1121kcal	39.2% 1137kcal	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	43% 14g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	46.6% 0.75g	1.6g per day for Men 19-50 years
Omega 6	241% 41g	250% 42.4g	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	35.8% 46.5g	130g per day for Men 19-50 years
Sugars	NA	0.82% 0.6g	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	61.6% 23.4g	38g per day for Men 19-50 years
Protein	60% 33.7g	63% 35g	56g per day for Men 19-50 years

Vitamins

	Roasted Sesame Seeds	Whole Sesame Seeds	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	131% 1.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.3% 0.5mg	37.7% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.1mg	56% 8.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.02% 0.1mg	2% 0.099mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	121% 1.57mg	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	48% 192μg	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	3.3% 0.5mg	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	Whole Sesame Seeds	Recommended Dietary Allowance
Calcium	196% 1963mg	193% 1935mg	1000mg per day for Men 19-50 years
Copper	545% 4.9mg	900% 8.1mg	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	361% 29mg	8mg per day for Men 19-50 years
Magnesium	168% 706mg	166% 697mg	420mg per day for Men 19-50 years
Manganese	215% 4.95mg	212% 4.9mg	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	178% 1248mg	700mg per day for Men 19-50 years
Potassium	27.7% 943mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	124% 68.3μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	129% 14.2mg	140% 15.4mg	11mg per day for Men 19-50 years
Water	0.18% 6.55g	0.25% 9.3g	3700g per day for Men 19-50 years

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

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

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

• Both Roasted Whole Sesame Seeds and Dried Whole Sesame Seeds have similar amounts of vitamins per 7 oz
• Both Roasted Sesame Seeds and Whole Sesame Seeds provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9 per seven ounces.
• Both Roasted Whole Sesame Seeds as well as Dried Whole Sesame Seeds have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 oz of Dried Whole Sesame Seeds contain 1.7 times more Copper than Roasted Whole Sesame Seeds.
• Both Roasted Sesame Seeds and Whole Sesame Seeds contain similar levels of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• Both Roasted Whole Sesame Seeds and Dried Whole Sesame Seeds have similar amounts of macro-nutrients per 7 oz
• Both Roasted Sesame Seeds and Whole Sesame Seeds offer comparable quantities of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per seven ounces.