Comparing Nutrients in 300 calories Whole Sesame SeedsVS Roasted Sesame Seeds

Weight per 300 calories

Whole Sesame Seeds

52.4g

Roasted Sesame Seeds

53g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Whole Sesame Seeds or Roasted Sesame Seeds?

Macros Ratio

Protein Fat Carbs

Whole Sesame Seeds

12%

73%

15%

Roasted Sesame Seeds

11%

72%

17%

300 kcal ▼

Macro Nutrients

Whole Sesame Seedsvs Roasted Sesame Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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27%26g

Fat

26.3%25.5g

26 gvs25.5 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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11.4%3.64g

Saturated Fat

11%3.57g

3.64 gvs3.57 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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12.3%0.2g

Omega 3

12%0.19g

0.2 gvs0.19 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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66%11g

Omega 6

64.5%11g

11 gvs11 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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9.44%12.3g

Carbohydrate

10.5%13.7g

12.3 gvs13.7 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.22%0.16g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.16 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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16.3%6.18g

Fiber

19.6%7.43g

6.18 gvs7.43 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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16.6%9.3g

Protein

16%9g

9.3 gvs9 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Whole Sesame Seedsvs Roasted Sesame Seeds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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34.5%0.41mg

Vitamin B1

35.5%0.43mg

Thiamine

0.41 mgvs0.43 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.95%0.13mg

Vitamin B2

10.3%0.13mg

Riboflavin

0.13 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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14.8%2.36mg

Vitamin B3

15.2%2.43mg

Niacin, nicotinic acid, niacinamide

2.36 mgvs2.43 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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0.52%0.026mg

Vitamin B5

0.54%0.027mg

Pantothenic acid

0.026 mgvs0.027 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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32%0.41mg

Vitamin B6

32.8%0.43mg

Pyridoxine

0.41 mgvs0.43 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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12.7%50.8μg

Vitamin B9

13%52μg

Folates and Folic Acid

50.8 μgvs52 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.87%0.13mg

Vitamin E

Tocopherols and Tocotrienols

0.13 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Whole Sesame Seedsvs Roasted Sesame Seeds

51%510mg

Calcium

52.5%525mg

510 mgvs525 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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237%2.14mg

Copper

146%1.3mg

2.14 mgvs1.3 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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95%7.6mg

Iron

98%7.84mg

7.6 mgvs7.84 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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43.8%184mg

Magnesium

45%189mg

184 mgvs189 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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56%1.3mg

Manganese

57.6%1.33mg

1.3 mgvs1.33 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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47%329mg

Phosphorus

48.4%339mg

329 mgvs339 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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7.2%245mg

Potassium

7.4%252mg

245 mgvs252 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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32.7%18μg

Selenium

33.2%18.3μg

18 μgvs18.3 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.38%5.76mg

Sodium

0.39%5.84mg

5.76 mgvs5.84 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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37%4.06mg

Zinc

34.6%3.8mg

4.06 mgvs3.8 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.066%2.46g

Water

0.047%1.75g

2.46 gvs1.75 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Whole Sesame Seeds vs Roasted Sesame Seeds:

Both Dried Whole Sesame Seeds and Roasted Whole Sesame Seeds have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9 per 300 kcal.
Both Dried Whole Sesame Seeds as well as Roasted Whole Sesame Seeds have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Whole Sesame Seeds vs Roasted Sesame Seeds:

Dried Whole Sesame Seeds have 1.6 times more Copper than Roasted Whole Sesame Seeds.
Both Dried Whole Sesame Seeds and Roasted Whole Sesame Seeds have similar amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Dried Whole Sesame Seeds and Roasted Whole Sesame Seeds have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 300 kcal.
Both Dried Whole Sesame Seeds as well as Roasted Whole Sesame Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Whole Sesame SeedsVS Toasted Sesame Seed KernelsRoasted Sesame SeedsVS Toasted Sesame Seed Kernels

Compare Foods

Comparing Nutrients in 300 calories Whole Sesame SeedsVS Roasted Sesame Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Whole Sesame Seeds or Roasted Sesame Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: