Comparing Nutrients in 100 grams Walnuts VS Sesame Butter

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Sesame Butter	12%	73%	15%

Macro Nutrients

	Walnuts	Sesame Butter	Recommended Dietary Allowance
Energy	22.6% 654kcal	20.2% 586kcal	2900kcal per day for Men 19-50 years
Fat	67.2% 65.2g	52.4% 51g	97g per day for Men 19-50 years
Saturated Fat	19% 6.13g	22.3% 7.12g	32g per day for Men 19-50 years
Omega 3	568% 9.1g	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	224% 38g	129% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.7g	18.5% 24g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	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	0.12% 0.09g	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	% 0.08g	NA	g per day for Men 19-50 years
Sucrose	% 2.43g	NA	g per day for Men 19-50 years
Fiber	17.6% 6.7g	14.5% 5.5g	38g per day for Men 19-50 years
Protein	27% 15.2g	32.3% 18g	56g per day for Men 19-50 years

Vitamins

	Walnuts	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	28.4% 0.34mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.03% 1.13mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	1.04% 0.052mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.3% 0.54mg	62.8% 0.82mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	57.7% 17.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24.5% 98μg	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	1.44% 1.3mg	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	4.67% 0.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Sesame Butter	Recommended Dietary Allowance
Calcium	9.8% 98mg	96% 960mg	1000mg per day for Men 19-50 years
Copper	176% 1.6mg	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	36.4% 2.9mg	240% 19mg	8mg per day for Men 19-50 years
Magnesium	37.6% 158mg	86% 362mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	110% 2.54mg	2.3mg per day for Men 19-50 years
Molybdenum	46.7% 21μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	49.4% 346mg	94% 659mg	700mg per day for Men 19-50 years
Potassium	13% 441mg	17% 582mg	3400mg per day for Men 19-50 years
Selenium	8.9% 4.9μg	64.5% 35.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	66.3% 7.3mg	11mg per day for Men 19-50 years
Water	0.11% 4.07g	0.043% 1.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Sesame Butter per 100 g

Compare the macro and micronutrient content in 100 g of Walnuts 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 Walnuts vs Sesame Butter:

• 100 grams of Walnuts have 1.4 times more Vitamin B1 and 11 times more Vitamin B5 than Sesame Butter.
• While 100 g of Sesame Butter paste contain 1.3 times more Vitamin B2, 6 times more Vitamin B3 and 1.5 times more Vitamin B6 than English Walnuts.
• Both Walnuts and Sesame Butter provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Sesame Butter have insufficient amounts of Vitamin B5
• Both English Walnuts 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 Walnuts vs Sesame Butter:

• 100 grams of Walnuts have 1.3 times more Manganese than Sesame Butter.
• While 100 g of Sesame Butter paste contain 9.8 times more Calcium, 2.7 times more Copper, 6.6 times more Iron, 2.3 times more Magnesium, 1.9 times more Phosphorus, 1.3 times more Potassium, 7.2 times more Selenium and 2.4 times more Zinc than English Walnuts.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Walnuts have 1.3 times more Fat, 23.6 times more Omega 3, 1.7 times more Omega 6 and 1.2 times more Fiber than Sesame Butter.
• While 100 g of Sesame Butter paste contain 1.8 times more Carbohydrate than English Walnuts.
• Both Walnuts and Sesame Butter offer comparable quantities of Energy, Saturated Fat and Protein per 100 grams.