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

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Sesame Flour	22%	59%	19%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Sesame Flour	Recommended Dietary Allowance
Energy	22% 643kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	62.6% 60.7g	38.2% 37g	97g per day for Men 19-50 years
Saturated Fat	16.7% 5.36g	16.2% 5.2g	32g per day for Men 19-50 years
Omega 3	531% 8.5g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	210% 35.7g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 18g	20.5% 26.6g	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	NA	38g per day for Men 19-50 years
Protein	25.5% 14.3g	55% 30.8g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Sesame Flour	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	224% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	83.6% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	58.6% 2.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	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	22.8% 91μg	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	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 Flour	Recommended Dietary Allowance
Calcium	7.1% 71mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	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	32% 2.57mg	190% 15mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	86% 361mg	420mg per day for Men 19-50 years
Manganese	NA	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	47% 329mg	115% 807mg	700mg per day for Men 19-50 years
Potassium	13.5% 459mg	12.4% 423mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	43% 643mg	2.73% 41mg	1500mg per day for Men 19-50 years
Zinc	27% 2.98mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.024% 0.9g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Dry Roasted Walnuts with Salt 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 Dry Roasted Walnuts with Salt vs Sesame Flour:

• 100 grams of Dry Roasted Walnuts with Salt have 3.5 times more Vitamin B6 and 2.9 times more Vitamin B9 than Sesame Flour.
• While 100 g of High fat Sesame Flour contain 5.2 times more Vitamin B1 and 6 times more Vitamin B3 than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Sesame Flour provide similar amounts of Vitamin B2 per 100 grams.
• Both Dry Roasted Walnuts with Salt 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 Dry Roasted Walnuts with Salt vs Sesame Flour:

• 100 grams of Dry Roasted Walnuts with Salt have 15.7 times more Sodium than Sesame Flour.
• While 100 g of High fat Sesame Flour contain 2.2 times more Calcium, 5.9 times more Iron, 2.4 times more Magnesium, 2.5 times more Phosphorus and 3.6 times more Zinc than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Sesame Flour contain similar levels of Copper and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dry Roasted Walnuts with Salt have 1.2 times more Energy, 1.6 times more Fat, 30.2 times more Omega 3 and 2.2 times more Omega 6 than Sesame Flour.
• While 100 g of High fat Sesame Flour contain 1.5 times more Carbohydrate and 2.2 times more Protein than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Sesame Flour offer comparable quantities of Saturated Fat per 100 grams.