Comparing Nutrients in 100 grams Toasted Sesame Seed Kernels VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Toasted Sesame Seed Kernels	11%	72%	17%
Acorns	6%	53%	41%

Macro Nutrients

	Toasted Sesame Seed Kernels	Acorns	Recommended Dietary Allowance
Energy	19.6% 567kcal	13.3% 387kcal	2900kcal per day for Men 19-50 years
Fat	49.5% 48g	24.6% 24g	97g per day for Men 19-50 years
Saturated Fat	21% 6.72g	9.7% 3.1g	32g per day for Men 19-50 years
Omega 3	22.7% 0.36g	NA	1.6g per day for Men 19-50 years
Omega 6	121% 20.7g	27% 4.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	31.3% 40.8g	130g per day for Men 19-50 years
Sugars	0.66% 0.48g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	44.5% 17g	NA	38g per day for Men 19-50 years
Protein	30.3% 17g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Toasted Sesame Seed Kernels	Acorns	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	9.33% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	9.08% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	40.6% 0.53mg	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	24% 96μg	21.8% 87μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.67% 0.25mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sesame Seed Kernels	Acorns	Recommended Dietary Allowance
Calcium	13% 131mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	69% 0.62mg	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	97% 7.8mg	9.88% 0.79mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	14.8% 62mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	58% 1.34mg	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	111% 774mg	11.3% 79mg	700mg per day for Men 19-50 years
Potassium	12% 406mg	16% 539mg	3400mg per day for Men 19-50 years
Selenium	62.5% 34.4μg	NA	55μg per day for Men 19-50 years
Sodium	2.6% 39mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	93% 10.2mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.14% 5g	0.75% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sesame Seed Kernels VS Acorns per 100 g

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

Lets compare vitamin content per 100 grams of Toasted Sesame Seed Kernels vs Acorns:

• 100 grams of Toasted Sesame Seed Kernels have 10.8 times more Vitamin B1, 3.9 times more Vitamin B2 and 3 times more Vitamin B3 than Acorns.
• While 100 g of Raw Acorns contain 3.6 times more Vitamin B6 than Toasted Hulled Sesame Seed Kernels.
• Both Toasted Sesame Seed Kernels and Acorns provide similar amounts of Vitamin B5 and Vitamin B9 per 100 grams.
• Both Toasted Hulled Sesame Seed Kernels as well as Raw Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Toasted Sesame Seed Kernels vs Acorns:

• 100 grams of Toasted Sesame Seed Kernels have 3.2 times more Calcium, 2.3 times more Copper, 9.8 times more Iron, 5.6 times more Magnesium, 9.8 times more Phosphorus, more Sodium and 20.1 times more Zinc than Acorns.
• While 100 g of Raw Acorns contain 1.3 times more Potassium than Toasted Hulled Sesame Seed Kernels.
• Both Toasted Sesame Seed Kernels and Acorns contain similar levels of Manganese per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Toasted Sesame Seed Kernels have 1.5 times more Energy, 2 times more Fat, 2.2 times more Saturated Fat, 4.5 times more Omega 6 and 2.8 times more Protein than Acorns.
• While 100 g of Raw Acorns contain 1.6 times more Carbohydrate than Toasted Hulled Sesame Seed Kernels.