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Comparing Nutrients in 500 calories Sesame FlourVS Roasted Almonds

Weight per 500 calories

Sesame Flour
95g
Roasted Almonds
83.6g

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

Which food has more nutrients per 500 calories - Sesame Flour or Roasted Almonds?

Macros Ratio

Protein Fat Carbs

Sesame Flour
22%
59%
19%
Roasted Almonds
13%
74%
13%
500 kcal ▼

Macro Nutrients

Sesame Flourvs Roasted Almonds
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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36.4%35.3g
Fat
45.3%44g
35.3 gvs44 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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15.4%4.94g
Saturated Fat
10.7%3.42g
4.94 gvs3.42 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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16.7%0.27g
Omega 3
0.52%0.008g
0.27 gvs0.008 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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89.3%15g
Omega 6
63.7%11g
15 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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19.5%25.3g
Carbohydrate
13.5%17.6g
25.3 gvs17.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
5.6%4.06g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs4.06 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.012%0.008g
≤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 gvs0.008 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.008g
NA gvs0.008 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%3.97g
NA gvs3.97 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
24%9.1g
NA gvs9.1 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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52.2%29.3g
Protein
31.3%17.5g
29.3 gvs17.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Sesame Flourvs Roasted Almonds
0.32%2.85μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
2.85 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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213%2.55mg
Vitamin B1
5.37%0.064mg
Thiamine
2.55 mgvs0.064 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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21%0.27mg
Vitamin B2
77%1mg
Riboflavin
0.27 mgvs1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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79.4%12.7mg
Vitamin B3
19%3.04mg
Niacin, nicotinic acid, niacinamide
12.7 mgvs3.04 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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55.7%2.8mg
Vitamin B5
5.37%0.27mg
Pantothenic acid
2.8 mgvs0.27 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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11%0.14mg
Vitamin B6
8.75%0.11mg
Pyridoxine
0.14 mgvs0.11 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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7.37%29.5μg
Vitamin B9
11.5%46μg
Folates and Folic Acid
29.5 μgvs46 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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NA
Vitamin E
133%20mg
Tocopherols and Tocotrienols
NA mgvs20 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
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

Sesame Flourvs Roasted Almonds
15%151mg
Calcium
22.4%224mg
151 mgvs224 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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161%1.44mg
Copper
102%0.92mg
1.44 mgvs0.92 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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180%14.4mg
Iron
39%3.1mg
14.4 mgvs3.1 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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81.7%343mg
Magnesium
55.5%233mg
343 mgvs233 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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61.5%1.4mg
Manganese
81%1.87mg
1.4 mgvs1.87 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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110%767mg
Phosphorus
56.3%394mg
767 mgvs394 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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12%402mg
Potassium
17.5%596mg
402 mgvs596 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
3.04%1.67μg
NA μgvs1.67 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.6%39mg
Sodium
0.17%2.5mg
39 mgvs2.5 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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92%10mg
Zinc
25%2.77mg
10 mgvs2.77 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.023%0.86g
Water
0.054%2g
0.86 gvs2 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Sesame Flour vs Roasted Almonds:
Comparing minerals per 500 calories for Sesame Flour vs Roasted Almonds:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Sesame FlourVS Raw TahiniRoasted AlmondsVS Raw TahiniSesame FlourVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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