Comparing Nutrients in 100 grams Sesame Seed Kernels VS Plain Almond Butter

Macros Ratio

	Protein	Fat	Carbs
Sesame Seed Kernels	12%	81%	7%
Plain Almond Butter	13%	76%	11%

Macro Nutrients

	Sesame Seed Kernels	Plain Almond Butter	Recommended Dietary Allowance
Energy	21.8% 631kcal	21% 614kcal	2900kcal per day for Men 19-50 years
Fat	63% 61.2g	57.2% 55.5g	97g per day for Men 19-50 years
Saturated Fat	28.3% 9.06g	13% 4.15g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	148% 25.2g	80% 13.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.02% 11.7g	14.5% 19g	130g per day for Men 19-50 years
Sugars	0.66% 0.48g	6.1% 4.43g	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	0.097% 0.07g	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	% 0.1g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 0.31g	% 4.34g	g per day for Men 19-50 years
Fiber	30.5% 11.6g	27% 10.3g	38g per day for Men 19-50 years
Protein	36.5% 20.5g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Sesame Seed Kernels	Plain Almond Butter	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	3.4% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	72.2% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.3% 5.8mg	19.7% 3.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.8% 0.29mg	6.36% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	7.92% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	191% 57.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.8% 115μg	13.3% 53μg	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	11.2% 1.68mg	161% 24.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Seed Kernels	Plain Almond Butter	Recommended Dietary Allowance
Calcium	6% 60mg	34.7% 347mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	104% 0.93mg	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	79.5% 6.36mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	82% 345mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	62.6% 1.44mg	93% 2.13mg	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	95% 667mg	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	11% 370mg	22% 748mg	3400mg per day for Men 19-50 years
Selenium	62.5% 34.4μg	4.36% 2.4μg	55μg per day for Men 19-50 years
Sodium	3.13% 47mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	61% 6.73mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.1% 3.75g	0.044% 1.64g	3700g per day for Men 19-50 years

Nutrient Comparison: Sesame Seed Kernels VS Plain Almond Butter per 100 g

Compare the macro and micronutrient content in 100 g of Sesame Seed Kernels versus 100 g of Plain Almond Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Sesame Seed Kernels vs Plain Almond Butter:

• 100 grams of Sesame Seed Kernels have 17 times more Vitamin B1, 1.8 times more Vitamin B3, 3.9 times more Vitamin B6 and 2.2 times more Vitamin B9 than Plain Almond Butter.
• While 100 g of Plain Almond Butter no Salt contain 10.4 times more Vitamin B2 and 14.4 times more Vitamin E than Dried Hulled Sesame Seed Kernels.
• Both Sesame Seed Kernels and Plain Almond Butter provide similar amounts of Vitamin B5 per 100 grams.
• Both Dried Hulled Sesame Seed Kernels as well as Plain Almond Butter no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Sesame Seed Kernels vs Plain Almond Butter:

• 100 grams of Sesame Seed Kernels have 1.5 times more Copper, 1.8 times more Iron, 1.2 times more Magnesium, 1.3 times more Phosphorus, 14.3 times more Selenium, 6.7 times more Sodium and 2 times more Zinc than Plain Almond Butter.
• While 100 g of Plain Almond Butter no Salt contain 5.8 times more Calcium, 1.5 times more Manganese and 2 times more Potassium than Dried Hulled Sesame Seed Kernels.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sesame Seed Kernels have 2.2 times more Saturated Fat, 37.6 times more Omega 3 and 1.9 times more Omega 6 than Plain Almond Butter.
• While 100 g of Plain Almond Butter no Salt contain 1.6 times more Carbohydrate and 9.2 times more Sugars than Dried Hulled Sesame Seed Kernels.
• Both Sesame Seed Kernels and Plain Almond Butter offer comparable quantities of Energy, Fat, Fiber and Protein per 100 grams.
• 100 grams of Plain Almond Butter provide inadequate amounts of Omega 3