Comparing Nutrients in 300 calories Roasted Sesame SeedsVS Toasted Sesame Seed Kernels

Weight per 300 calories

Roasted Sesame Seeds

53g

Toasted Sesame Seed Kernels

53g

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

Which food has more nutrients per 300 calories - Roasted Sesame Seeds or Toasted Sesame Seed Kernels?

Macros Ratio

Protein Fat Carbs

Roasted Sesame Seeds

11%

72%

17%

Toasted Sesame Seed Kernels

11%

72%

17%

300 kcal ▼

Macro Nutrients

Roasted Sesame Seedsvs Toasted Sesame Seed Kernels

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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26.3%25.5g

Fat

26%25.4g

25.5 gvs25.4 g

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

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11%3.57g

Saturated Fat

11%3.56g

3.57 gvs3.56 g

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

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12%0.19g

Omega 3

12%0.19g

0.19 gvs0.19 g

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

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64.5%11g

Omega 6

64.3%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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10.5%13.7g

Carbohydrate

10.6%13.8g

13.7 gvs13.8 g

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

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Sugars

0.35%0.25g

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

NA gvs0.25 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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19.6%7.43g

Fiber

23.5%8.94g

7.43 gvs8.94 g

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

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16%9g

Protein

16%8.97g

9 gvs8.97 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Roasted Sesame Seedsvs Toasted Sesame Seed Kernels

0%0μg

Vitamin A

0.18%1.6μg

RAE, retinol activity equivalents

0 μgvs1.6 μg

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

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35.5%0.43mg

Vitamin B1

53%0.64mg

Thiamine

0.43 mgvs0.64 mg

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

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10.3%0.13mg

Vitamin B2

19%0.25mg

Riboflavin

0.13 mgvs0.25 mg

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

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15.2%2.43mg

Vitamin B3

18%2.88mg

Niacin, nicotinic acid, niacinamide

2.43 mgvs2.88 mg

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

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0.54%0.027mg

Vitamin B5

7.2%0.36mg

Pantothenic acid

0.027 mgvs0.36 mg

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

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32.8%0.43mg

Vitamin B6

5.94%0.077mg

Pyridoxine

0.43 mgvs0.077 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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13%52μg

Vitamin B9

12.7%50.8μg

Folates and Folic Acid

52 μgvs50.8 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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Vitamin E

0.88%0.13mg

Tocopherols and Tocotrienols

NA mgvs0.13 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Roasted Sesame Seedsvs Toasted Sesame Seed Kernels

52.5%525mg

Calcium

6.93%69.3mg

525 mgvs69.3 mg

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

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146%1.3mg

Copper

85.7%0.77mg

1.3 mgvs0.77 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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98%7.84mg

Iron

51.5%4.1mg

7.84 mgvs4.1 mg

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

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45%189mg

Magnesium

43.6%183mg

189 mgvs183 mg

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

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57.6%1.33mg

Manganese

33%0.76mg

1.33 mgvs0.76 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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48.4%339mg

Phosphorus

58.5%410mg

339 mgvs410 mg

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

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7.4%252mg

Potassium

6.3%215mg

252 mgvs215 mg

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

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33.2%18.3μg

Selenium

33%18.2μg

18.3 μgvs18.2 μg

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

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0.39%5.84mg

Sodium

1.38%20.6mg

5.84 mgvs20.6 mg

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

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34.6%3.8mg

Zinc

49.2%5.4mg

3.8 mgvs5.4 mg

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

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0.047%1.75g

Water

0.072%2.65g

1.75 gvs2.65 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 Roasted Sesame Seeds vs Toasted Sesame Seed Kernels:

Roasted Whole Sesame Seeds have 5.5 times more Vitamin B6 than Toasted Hulled Sesame Seed Kernels.
While Toasted Hulled Sesame Seed Kernels contain 1.5 times more Vitamin B1, 1.9 times more Vitamin B2 and 13.3 times more Vitamin B5 than Roasted Whole Sesame Seeds.
Both Roasted Whole Sesame Seeds and Toasted Hulled Sesame Seed Kernels have similar amounts of Vitamin B3 and Vitamin B9 per 300 kcal.
Both Roasted Whole Sesame Seeds as well as Toasted Hulled Sesame Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Sesame Seeds vs Toasted Sesame Seed Kernels:

Roasted Whole Sesame Seeds have 7.6 times more Calcium, 1.7 times more Copper, 1.9 times more Iron and 1.8 times more Manganese than Toasted Hulled Sesame Seed Kernels.
While Toasted Hulled Sesame Seed Kernels contain 1.4 times more Zinc than Roasted Whole Sesame Seeds.
Both Roasted Whole Sesame Seeds and Toasted Hulled Sesame Seed Kernels have similar amounts of Magnesium, Phosphorus, Potassium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

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

Compare more foods per 300 kcal:

Roasted Sesame SeedsVS Partially Defatted Sesame FlourToasted Sesame Seed KernelsVS Partially Defatted Sesame Flour

Compare Foods

Comparing Nutrients in 300 calories Roasted Sesame SeedsVS Toasted Sesame Seed Kernels

Weight per 300 calories

Which food has more nutrients per 300 calories - Roasted Sesame Seeds or Toasted Sesame Seed Kernels?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: