Comparing Nutrients in 100 grams Oil Roasted Almonds VS Sesame Flour

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Sesame Flour	22%	59%	19%

Macro Nutrients

	Oil Roasted Almonds	Sesame Flour	Recommended Dietary Allowance
Energy	21% 607kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	57% 55g	38.2% 37g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	16.2% 5.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	79.5% 13.5g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	20.5% 26.6g	130g per day for Men 19-50 years
Sugars	6.28% 4.55g	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	0% 0g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 4.38g	NA	g per day for Men 19-50 years
Fiber	27.6% 10.5g	NA	38g per day for Men 19-50 years
Protein	38% 21.2g	55% 30.8g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Sesame Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.67% 0.092mg	224% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	83.6% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	58.6% 2.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	11.7% 0.15mg	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	6.75% 27μg	7.75% 31μg	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	173% 26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Sesame Flour	Recommended Dietary Allowance
Calcium	29% 291mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	169% 1.52mg	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% 3.68mg	190% 15mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	86% 361mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	64.7% 1.5mg	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	66.6% 466mg	115% 807mg	700mg per day for Men 19-50 years
Potassium	20.6% 699mg	12.4% 423mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	2.73% 41mg	1500mg per day for Men 19-50 years
Zinc	28% 3.07mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	0.024% 0.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Sesame Flour per 100 g

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

Lets compare vitamin content per 100 grams of Oil Roasted Almonds vs Sesame Flour:

• 100 grams of Oil Roasted Almonds have 2.7 times more Vitamin B2 than Sesame Flour.
• While 100 g of High fat Sesame Flour contain 29.2 times more Vitamin B1, 3.6 times more Vitamin B3, 12.8 times more Vitamin B5 and 1.3 times more Vitamin B6 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Sesame Flour provide similar amounts of Vitamin B9 per 100 grams.
• Both Oil Roasted Almonds as well as High fat Sesame Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Oil Roasted Almonds vs Sesame Flour:

• 100 grams of Oil Roasted Almonds have 1.8 times more Calcium, 1.7 times more Manganese and 1.7 times more Potassium than Sesame Flour.
• While 100 g of High fat Sesame Flour contain 1.6 times more Copper, 4.1 times more Iron, 1.3 times more Magnesium, 1.7 times more Phosphorus, 41 times more Sodium and 3.5 times more Zinc than Oil Roasted Almonds.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Almonds have 1.5 times more Fat than Sesame Flour.
• While 100 g of High fat Sesame Flour contain more Omega 3, 1.5 times more Carbohydrate and 1.4 times more Protein than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Sesame Flour offer comparable quantities of Energy, Saturated Fat and Omega 6 per 100 grams.
• 100 grams of Oil Roasted Almonds provide inadequate amounts of Omega 3