Comparing Nutrients in 100 grams Toasted Sesame Seed Kernels VS Roasted Sesame Seeds

Macros Ratio

	Protein	Fat	Carbs
Toasted Sesame Seed Kernels	11%	72%	17%
Roasted Sesame Seeds	11%	72%	17%

Macro Nutrients

	Toasted Sesame Seed Kernels	Roasted Sesame Seeds	Recommended Dietary Allowance
Energy	19.6% 567kcal	19.5% 565kcal	2900kcal per day for Men 19-50 years
Fat	49.5% 48g	49.5% 48g	97g per day for Men 19-50 years
Saturated Fat	21% 6.72g	21% 6.72g	32g per day for Men 19-50 years
Omega 3	22.7% 0.36g	22.7% 0.36g	1.6g per day for Men 19-50 years
Omega 6	121% 20.7g	121% 20.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	19.8% 25.7g	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	37% 14g	38g per day for Men 19-50 years
Protein	30.3% 17g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Toasted Sesame Seed Kernels	Roasted Sesame Seeds	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	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	19.3% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	1% 0.051mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	61.7% 0.8mg	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	24.5% 98μg	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	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	Roasted Sesame Seeds	Recommended Dietary Allowance
Calcium	13% 131mg	99% 989mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	274% 2.47mg	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	185% 14.8mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	84.8% 356mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	109% 2.5mg	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	91% 638mg	700mg per day for Men 19-50 years
Potassium	12% 406mg	14% 475mg	3400mg per day for Men 19-50 years
Selenium	62.5% 34.4μg	62.5% 34.4μg	55μg per day for Men 19-50 years
Sodium	2.6% 39mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	93% 10.2mg	65% 7.16mg	11mg per day for Men 19-50 years
Water	0.14% 5g	0.089% 3.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sesame Seed Kernels VS Roasted Sesame Seeds per 100 g

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

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

• 100 grams of Toasted Sesame Seed Kernels have 1.5 times more Vitamin B1, 1.9 times more Vitamin B2 and 13.3 times more Vitamin B5 than Roasted Sesame Seeds.
• While 100 g of Roasted Whole Sesame Seeds contain 5.5 times more Vitamin B6 than Toasted Hulled Sesame Seed Kernels.
• Both Toasted Sesame Seed Kernels and Roasted Sesame Seeds provide similar amounts of Vitamin B3 and Vitamin B9 per 100 grams.
• 100 grams of Roasted Sesame Seeds have insufficient amounts of Vitamin B5
• Both Toasted Hulled Sesame Seed Kernels as well as Roasted Whole Sesame Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

• 100 grams of Toasted Sesame Seed Kernels have 1.2 times more Phosphorus, 3.5 times more Sodium and 1.4 times more Zinc than Roasted Sesame Seeds.
• While 100 g of Roasted Whole Sesame Seeds contain 7.5 times more Calcium, 1.7 times more Copper, 1.9 times more Iron and 1.7 times more Manganese than Toasted Hulled Sesame Seed Kernels.
• Both Toasted Sesame Seed Kernels and Roasted Sesame Seeds contain similar levels of Magnesium, Potassium and Selenium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Toasted Sesame Seed Kernels have 1.2 times more Fiber than Roasted Sesame Seeds.
• Both Toasted Sesame Seed Kernels and Roasted Sesame Seeds offer comparable quantities of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate and Protein per 100 grams.