Comparing Nutrients in 100 grams Brazilnuts VS Roasted Sesame Seeds

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Roasted Sesame Seeds	11%	72%	17%

Macro Nutrients

	Brazilnuts	Roasted Sesame Seeds	Recommended Dietary Allowance
Energy	22.7% 659kcal	19.5% 565kcal	2900kcal per day for Men 19-50 years
Fat	69% 67g	49.5% 48g	97g per day for Men 19-50 years
Saturated Fat	50.4% 16g	21% 6.72g	32g per day for Men 19-50 years
Omega 3	2.25% 0.036g	22.7% 0.36g	1.6g per day for Men 19-50 years
Omega 6	143% 24.4g	121% 20.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.03% 11.7g	19.8% 25.7g	130g per day for Men 19-50 years
Sugars	3.2% 2.33g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.33g	NA	g per day for Men 19-50 years
Fiber	19.7% 7.5g	37% 14g	38g per day for Men 19-50 years
Protein	25.6% 14.3g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Roasted 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	51.4% 0.62mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	19.3% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.84% 0.3mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.68% 0.18mg	1% 0.051mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.77% 0.1mg	61.7% 0.8mg	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	5.5% 22μg	24.5% 98μg	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	0.78% 0.7mg	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	37.7% 5.65mg	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

	Brazilnuts	Roasted Sesame Seeds	Recommended Dietary Allowance
Calcium	16% 160mg	99% 989mg	1000mg per day for Men 19-50 years
Copper	194% 1.74mg	274% 2.47mg	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	30.4% 2.43mg	185% 14.8mg	8mg per day for Men 19-50 years
Magnesium	89.5% 376mg	84.8% 356mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	109% 2.5mg	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	104% 725mg	91% 638mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	14% 475mg	3400mg per day for Men 19-50 years
Selenium	3485% 1917μg	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	37% 4.06mg	65% 7.16mg	11mg per day for Men 19-50 years
Water	0.092% 3.42g	0.089% 3.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Roasted Sesame Seeds per 100 g

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

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

• 100 grams of Brazilnuts have 3.6 times more Vitamin B5 than Roasted Sesame Seeds.
• While 100 g of Roasted Whole Sesame Seeds contain 1.3 times more Vitamin B1, 7.2 times more Vitamin B2, 15.5 times more Vitamin B3, 7.9 times more Vitamin B6 and 4.5 times more Vitamin B9 than Dried Brazilnuts.
• 100 grams of Brazilnuts have insufficient amounts of Vitamin B3
• 100 grams of Roasted Sesame Seeds have insufficient amounts of Vitamin B5
• Both Dried Brazilnuts as well as Roasted Whole Sesame Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Brazilnuts vs Roasted Sesame Seeds:

• 100 grams of Brazilnuts have 1.4 times more Potassium and 55.7 times more Selenium than Roasted Sesame Seeds.
• While 100 g of Roasted Whole Sesame Seeds contain 6.2 times more Calcium, 1.4 times more Copper, 6.1 times more Iron, 2 times more Manganese and 1.8 times more Zinc than Dried Brazilnuts.
• Both Brazilnuts and Roasted Sesame Seeds contain similar levels of Magnesium and Phosphorus per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Brazilnuts have 1.4 times more Fat and 2.4 times more Saturated Fat than Roasted Sesame Seeds.
• While 100 g of Roasted Whole Sesame Seeds contain 10.1 times more Omega 3, 2.2 times more Carbohydrate and 1.9 times more Fiber than Dried Brazilnuts.
• Both Brazilnuts and Roasted Sesame Seeds offer comparable quantities of Energy, Omega 6 and Protein per 100 grams.