Comparing Nutrients in 100 grams Low fat Sesame Flour VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Low fat Sesame Flour	56%	4%	40%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Low fat Sesame Flour	Blanched Almonds	Recommended Dietary Allowance
Energy	11.5% 333kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.75g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	12.4% 3.95g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	3.64% 0.62g	72.7% 12.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.3% 35.5g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	NA	6.4% 4.63g	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% 0g	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	% 0.03g	g per day for Men 19-50 years
Sucrose	NA	% 4.46g	g per day for Men 19-50 years
Fiber	NA	26% 9.9g	38g per day for Men 19-50 years
Protein	89.5% 50g	38.2% 21.4g	56g per day for Men 19-50 years

Vitamins

	Low fat Sesame Flour	Blanched 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	210% 2.5mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	54.7% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78.3% 12.5mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	6.28% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	8.85% 0.12mg	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	7.25% 29μg	12.3% 49μg	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	158% 23.8mg	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

	Low fat Sesame Flour	Blanched Almonds	Recommended Dietary Allowance
Calcium	15% 149mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	158% 1.43mg	114% 1.03mg	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	178% 14.2mg	41% 3.28mg	8mg per day for Men 19-50 years
Magnesium	80.5% 338mg	64% 268mg	420mg per day for Men 19-50 years
Manganese	60.7% 1.4mg	79.8% 1.84mg	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	108% 757mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	NA	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	2.6% 39mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	0.19% 7.1g	0.12% 4.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Low fat Sesame Flour vs Blanched Almonds:

• Low fat Sesame Flour has 13.2 times more Vitamin B1, 3.6 times more Vitamin B3, 8.7 times more Vitamin B5 and 1.2 times more Vitamin B6 than Blanched Almonds.
• While Blanched Almonds contain 2.6 times more Vitamin B2 and 1.7 times more Vitamin B9 than Low fat Sesame Flour.
• Both Low fat Sesame Flour as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Low fat Sesame Flour vs Blanched Almonds:

• Low fat Sesame Flour has 1.4 times more Copper, 4.3 times more Iron, 1.3 times more Magnesium, 1.6 times more Phosphorus, 2.1 times more Sodium and 3.4 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Calcium, 1.3 times more Manganese and 1.7 times more Potassium than Low fat Sesame Flour.

Comparison of macro-nutrients per 100 grams:

• Low fat Sesame Flour has 1.9 times more Carbohydrate and 2.3 times more Protein than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Energy, 30 times more Fat, 19.7 times more Saturated Fat and 20 times more Omega 6 than Low fat Sesame Flour.
• Both Low fat Sesame Flour as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.