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

Macros Ratio

	Protein	Fat	Carbs
Low fat Sesame Flour	56%	4%	40%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Low fat Sesame Flour	Roasted Almonds	Recommended Dietary Allowance
Energy	11.5% 333kcal	20.6% 598kcal	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	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	3.64% 0.62g	76% 13g	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	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	NA	28.7% 11g	38g per day for Men 19-50 years
Protein	89.5% 50g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Low fat Sesame Flour	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	210% 2.5mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78.3% 12.5mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	7.25% 29μg	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

	Low fat Sesame Flour	Roasted Almonds	Recommended Dietary Allowance
Calcium	15% 149mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	158% 1.43mg	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	178% 14.2mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	80.5% 338mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	60.7% 1.4mg	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	108% 757mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	NA	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	2.6% 39mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.19% 7.1g	0.065% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Low fat Sesame Flour VS Roasted Almonds per 100 g

Compare the macro and micronutrient content in 100 g of Low fat Sesame Flour versus 100 g of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Low fat Sesame Flour have 32.7 times more Vitamin B1, 3.4 times more Vitamin B3 and 8.5 times more Vitamin B5 than Roasted Almonds.
• While 100 g of Dry Roasted Almonds contain 4.4 times more Vitamin B2 and 1.9 times more Vitamin B9 than Low fat Sesame Flour.
• Both Low fat Sesame Flour and Roasted Almonds provide similar amounts of Vitamin B6 per 100 grams.
• Both Low fat Sesame Flour as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

• 100 grams of Low fat Sesame Flour have 1.3 times more Copper, 3.8 times more Iron, 1.2 times more Magnesium, 1.6 times more Phosphorus, 13 times more Sodium and 3 times more Zinc than Roasted Almonds.
• While 100 g of Dry Roasted Almonds contain 1.8 times more Calcium, 1.6 times more Manganese and 1.8 times more Potassium than Low fat Sesame Flour.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Low fat Sesame Flour have 1.7 times more Carbohydrate and 2.4 times more Protein than Roasted Almonds.
• While 100 g of Dry Roasted Almonds contain 1.8 times more Energy, 30 times more Fat, 20.4 times more Saturated Fat and 20.9 times more Omega 6 than Low fat Sesame Flour.
• Both Low fat Sesame Flour as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 100 grams.