Comparing Nutrients in 100 grams Dry Roasted Walnuts with Salt VS Sesame Butter

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Sesame Butter	12%	73%	15%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Sesame Butter	Recommended Dietary Allowance
Energy	22% 643kcal	20.2% 586kcal	2900kcal per day for Men 19-50 years
Fat	62.6% 60.7g	52.4% 51g	97g per day for Men 19-50 years
Saturated Fat	16.7% 5.36g	22.3% 7.12g	32g per day for Men 19-50 years
Omega 3	531% 8.5g	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	210% 35.7g	129% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 18g	18.5% 24g	130g per day for Men 19-50 years
Sugars	4.92% 3.57g	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	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	18.7% 7.1g	14.5% 5.5g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	32.3% 18g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Sesame Butter	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.4% 0.52mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.04% 0.052mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	62.8% 0.82mg	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	22.8% 91μg	25% 100μg	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	1.56% 1.4mg	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	6% 0.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.75% 3.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Sesame Butter	Recommended Dietary Allowance
Calcium	7.1% 71mg	96% 960mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	468% 4.2mg	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	32% 2.57mg	240% 19mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	86% 362mg	420mg per day for Men 19-50 years
Manganese	NA	110% 2.54mg	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	47% 329mg	94% 659mg	700mg per day for Men 19-50 years
Potassium	13.5% 459mg	17% 582mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	64.5% 35.5μg	55μg per day for Men 19-50 years
Sodium	43% 643mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	27% 2.98mg	66.3% 7.3mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.043% 1.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Walnuts with Salt VS Sesame Butter per 100 g

Compare the macro and micronutrient content in 100 g of Dry Roasted Walnuts with Salt versus 100 g of Sesame Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Dry Roasted Walnuts with Salt vs Sesame Butter:

• 100 grams of Dry Roasted Walnuts with Salt have 2.2 times more Vitamin B1 and 1.5 times more Vitamin B2 than Sesame Butter.
• While 100 g of Sesame Butter paste contain 3 times more Vitamin B3 and 1.6 times more Vitamin B6 than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Sesame Butter provide similar amounts of Vitamin B9 per 100 grams.
• Both Dry Roasted Walnuts with Salt as well as Sesame Butter paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Dry Roasted Walnuts with Salt vs Sesame Butter:

• 100 grams of Dry Roasted Walnuts with Salt have 53.6 times more Sodium than Sesame Butter.
• While 100 g of Sesame Butter paste contain 13.5 times more Calcium, 2.8 times more Copper, 7.5 times more Iron, 2.4 times more Magnesium, 2 times more Phosphorus, 1.3 times more Potassium, 7.1 times more Selenium and 2.4 times more Zinc than Dry Roasted Walnuts with Salt.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dry Roasted Walnuts with Salt have 22.1 times more Omega 3, 1.6 times more Omega 6 and 1.3 times more Fiber than Sesame Butter.
• While 100 g of Sesame Butter paste contain 1.3 times more Saturated Fat, 1.3 times more Carbohydrate and 1.3 times more Protein than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Sesame Butter offer comparable quantities of Energy and Fat per 100 grams.