Comparing Nutrients in 100 grams Oil Roasted Almonds VS Whole Sesame Seeds

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Whole Sesame Seeds	12%	73%	15%

Macro Nutrients

	Oil Roasted Almonds	Whole Sesame Seeds	Recommended Dietary Allowance
Energy	21% 607kcal	19.8% 573kcal	2900kcal per day for Men 19-50 years
Fat	57% 55g	51.2% 49.7g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	21.7% 6.96g	32g per day for Men 19-50 years
Omega 3	0% 0g	23.5% 0.38g	1.6g per day for Men 19-50 years
Omega 6	79.5% 13.5g	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	13.6% 17.7g	18% 23.5g	130g per day for Men 19-50 years
Sugars	6.28% 4.55g	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% 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	31% 12g	38g per day for Men 19-50 years
Protein	38% 21.2g	31.7% 17.7g	56g per day for Men 19-50 years

Vitamins

	Oil 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	7.67% 0.092mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	28.2% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	1% 0.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	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	6.75% 27μg	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	173% 26mg	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

	Oil Roasted Almonds	Whole Sesame Seeds	Recommended Dietary Allowance
Calcium	29% 291mg	98% 975mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	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% 3.68mg	182% 14.6mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	83.6% 351mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	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	66.6% 466mg	90% 629mg	700mg per day for Men 19-50 years
Potassium	20.6% 699mg	13.8% 468mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	62.5% 34.4μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	28% 3.07mg	70.5% 7.75mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	0.13% 4.7g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Oil 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 Oil Roasted Almonds vs Whole Sesame Seeds:

• 100 grams of Oil Roasted Almonds have 3.2 times more Vitamin B2, 4.6 times more Vitamin B5 and 103.9 times more Vitamin E than Whole Sesame Seeds.
• While 100 g of Dried Whole Sesame Seeds contain 8.6 times more Vitamin B1, 6.7 times more Vitamin B6 and 3.6 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil 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 Oil 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 Oil Roasted Almonds vs Whole Sesame Seeds:

• 100 grams of Oil Roasted Almonds have 1.5 times more Potassium than Whole Sesame Seeds.
• While 100 g of Dried Whole Sesame Seeds contain 3.4 times more Calcium, 4.3 times more Copper, 4 times more Iron, 1.3 times more Magnesium, 1.3 times more Phosphorus, 8.4 times more Selenium and 2.5 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Whole Sesame Seeds contain similar levels of Manganese per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Almonds have 15.2 times more Sugars than Whole Sesame Seeds.
• While 100 g of Dried Whole Sesame Seeds contain 1.7 times more Saturated Fat, more Omega 3, 1.6 times more Omega 6 and 1.3 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Whole Sesame Seeds offer comparable quantities of Energy, Fat, Fiber and Protein per 100 grams.
• 100 grams of Oil Roasted Almonds provide inadequate amounts of Omega 3