Comparing Nutrients in 100 grams Roasted Almonds VS Whole Sesame Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Whole Sesame Seeds	12%	73%	15%

Macro Nutrients

	Roasted Almonds	Whole Sesame Seeds	Recommended Dietary Allowance
Energy	20.6% 598kcal	19.8% 573kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	51.2% 49.7g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	21.7% 6.96g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	23.5% 0.38g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	126% 21.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	18% 23.5g	130g per day for Men 19-50 years
Sugars	6.7% 4.86g	0.41% 0.3g	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	0.014% 0.01g	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	% 0.01g	NA	g per day for Men 19-50 years
Sucrose	% 4.75g	NA	g per day for Men 19-50 years
Fiber	28.7% 11g	31% 12g	38g per day for Men 19-50 years
Protein	37.4% 21g	31.7% 17.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	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	6.4% 0.077mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.64mg	28.2% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.42% 0.32mg	1% 0.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	60.8% 0.79mg	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	13.8% 55μg	24.3% 97μg	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	159% 24mg	1.67% 0.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Whole Sesame Seeds	Recommended Dietary Allowance
Calcium	27% 268mg	98% 975mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	454% 4.1mg	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	46.6% 3.73mg	182% 14.6mg	8mg per day for Men 19-50 years
Magnesium	66.4% 279mg	83.6% 351mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	107% 2.46mg	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	67.3% 471mg	90% 629mg	700mg per day for Men 19-50 years
Potassium	21% 713mg	13.8% 468mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	62.5% 34.4μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	70.5% 7.75mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	0.13% 4.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Whole Sesame Seeds per 100 g

Compare the macro and micronutrient content in 100 g of Roasted Almonds versus 100 g of Whole Sesame Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Roasted Almonds vs Whole Sesame Seeds:

• 100 grams of Roasted Almonds have 4.8 times more Vitamin B2, 6.4 times more Vitamin B5 and 95.6 times more Vitamin E than Whole Sesame Seeds.
• While 100 g of Dried Whole Sesame Seeds contain 10.3 times more Vitamin B1, 5.8 times more Vitamin B6 and 1.8 times more Vitamin B9 than Dry Roasted Almonds.
• Both Roasted Almonds and Whole Sesame Seeds provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Whole Sesame Seeds have insufficient amounts of Vitamin B5 and Vitamin E
• Both Dry Roasted Almonds as well as Dried Whole Sesame Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Roasted Almonds vs Whole Sesame Seeds:

• 100 grams of Roasted Almonds have 1.5 times more Potassium than Whole Sesame Seeds.
• While 100 g of Dried Whole Sesame Seeds contain 3.6 times more Calcium, 3.7 times more Copper, 3.9 times more Iron, 1.3 times more Magnesium, 1.3 times more Phosphorus, 17.2 times more Selenium and 2.3 times more Zinc than Dry Roasted Almonds.
• Both Roasted Almonds and Whole Sesame Seeds contain similar levels of Manganese per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Almonds have 16.2 times more Sugars than Whole Sesame Seeds.
• While 100 g of Dried Whole Sesame Seeds contain 1.7 times more Saturated Fat, 37.6 times more Omega 3 and 1.7 times more Omega 6 than Dry Roasted Almonds.
• Both Roasted Almonds and Whole Sesame Seeds offer comparable quantities of Energy, Fat, Carbohydrate, Fiber and Protein per 100 grams.
• 100 grams of Roasted Almonds provide inadequate amounts of Omega 3