Comparing Nutrients in 100 grams Toasted Sesame Seed Kernels VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Toasted Sesame Seed Kernels	11%	72%	17%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Toasted Sesame Seed Kernels	Brazilnuts	Recommended Dietary Allowance
Energy	19.6% 567kcal	22.7% 659kcal	2900kcal per day for Men 19-50 years
Fat	49.5% 48g	69% 67g	97g per day for Men 19-50 years
Saturated Fat	21% 6.72g	50.4% 16g	32g per day for Men 19-50 years
Omega 3	22.7% 0.36g	2.25% 0.036g	1.6g per day for Men 19-50 years
Omega 6	121% 20.7g	143% 24.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	9.03% 11.7g	130g per day for Men 19-50 years
Sugars	0.66% 0.48g	3.2% 2.33g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.33g	g per day for Men 19-50 years
Fiber	44.5% 17g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	30.3% 17g	25.6% 14.3g	56g per day for Men 19-50 years

Vitamins

	Toasted Sesame Seed Kernels	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	1.84% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	3.68% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	7.77% 0.1mg	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	5.5% 22μg	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	0.78% 0.7mg	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	1.67% 0.25mg	37.7% 5.65mg	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

	Toasted Sesame Seed Kernels	Brazilnuts	Recommended Dietary Allowance
Calcium	13% 131mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	194% 1.74mg	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	30.4% 2.43mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	89.5% 376mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	53% 1.22mg	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	104% 725mg	700mg per day for Men 19-50 years
Potassium	12% 406mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	62.5% 34.4μg	3485% 1917μg	55μg per day for Men 19-50 years
Sodium	2.6% 39mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	93% 10.2mg	37% 4.06mg	11mg per day for Men 19-50 years
Water	0.14% 5g	0.092% 3.42g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Toasted Sesame Seed Kernels have 2 times more Vitamin B1, 13.3 times more Vitamin B2, 18.4 times more Vitamin B3, 3.7 times more Vitamin B5, 1.4 times more Vitamin B6 and 4.4 times more Vitamin B9 than Brazilnuts.
• While 100 g of Dried Brazilnuts contain 22.6 times more Vitamin E than Toasted Hulled Sesame Seed Kernels.
• 100 grams of Toasted Sesame Seed Kernels have insufficient amounts of Vitamin E
• 100 grams of Brazilnuts have insufficient amounts of Vitamin B3
• Both Toasted Hulled Sesame Seed Kernels as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 grams.

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

• 100 grams of Toasted Sesame Seed Kernels have 3.2 times more Iron, 13 times more Sodium and 2.5 times more Zinc than Brazilnuts.
• While 100 g of Dried Brazilnuts contain 1.6 times more Potassium and 55.7 times more Selenium than Toasted Hulled Sesame Seed Kernels.
• Both Toasted Sesame Seed Kernels and Brazilnuts contain similar levels of Calcium, Copper, Magnesium, Manganese and Phosphorus per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Toasted Sesame Seed Kernels have 10.1 times more Omega 3, 2.2 times more Carbohydrate and 2.3 times more Fiber than Brazilnuts.
• While 100 g of Dried Brazilnuts contain 1.4 times more Fat, 2.4 times more Saturated Fat and 4.9 times more Sugars than Toasted Hulled Sesame Seed Kernels.
• Both Toasted Sesame Seed Kernels and Brazilnuts offer comparable quantities of Energy, Omega 6 and Protein per 100 grams.