Comparing Nutrients in 100 grams Sesame Butter VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Sesame Butter	12%	73%	15%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Sesame Butter	Roasted Almonds	Recommended Dietary Allowance
Energy	20.2% 586kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	52.4% 51g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	22.3% 7.12g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	129% 22g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	16% 21g	130g per day for Men 19-50 years
Sugars	NA	6.7% 4.86g	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	0.014% 0.01g	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	% 0.01g	g per day for Men 19-50 years
Sucrose	NA	% 4.75g	g per day for Men 19-50 years
Fiber	14.5% 5.5g	28.7% 11g	38g per day for Men 19-50 years
Protein	32.3% 18g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Sesame Butter	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.04% 0.052mg	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.8% 0.82mg	10.5% 0.14mg	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	25% 100μg	13.8% 55μg	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	NA	159% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Butter	Roasted Almonds	Recommended Dietary Allowance
Calcium	96% 960mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	468% 4.2mg	122% 1.1mg	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	240% 19mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	86% 362mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	97% 2.23mg	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	94% 659mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	17% 582mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	64.5% 35.5μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	66.3% 7.3mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	0.065% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sesame Butter vs Roasted Almonds:

• Sesame Butter paste has 3.1 times more Vitamin B1, 1.8 times more Vitamin B3, 6 times more Vitamin B6 and 1.8 times more Vitamin B9 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6 times more Vitamin B2 and 6.2 times more Vitamin B5 than Sesame Butter paste.
• Both Sesame Butter paste as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sesame Butter vs Roasted Almonds:

• Sesame Butter paste has 3.6 times more Calcium, 3.8 times more Copper, 5.1 times more Iron, 1.3 times more Magnesium, 1.4 times more Phosphorus, 17.8 times more Selenium and 2.2 times more Zinc than Dry Roasted Almonds.
• Both Sesame Butter paste and Dry Roasted Almonds have similar amounts of Manganese and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Sesame Butter paste has 1.7 times more Saturated Fat, 38.5 times more Omega 3 and 1.7 times more Omega 6 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2 times more Fiber than Sesame Butter paste.
• Both Sesame Butter paste and Dry Roasted Almonds have similar amounts of Energy, Fat, Carbohydrate and Protein per 100 g.
• Both Sesame Butter paste as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.