Nutrients in 500 calories of Whole Sesame Seeds

Dried Whole Sesame Seeds (Sesamum indicum).

Weight per 500 Calories

Whole Sesame Seeds

87.3g

Dried Whole Sesame Seeds has very high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

12%

73%

15%

500 kcal ▼

Macro Nutrients

Whole Sesame Seeds

Energy500 kcal

17.2%

Dried Whole Sesame Seeds have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat43.3 g

44.7%

Dried Whole Sesame Seeds have 43.342059336824 g of Fat per 500 calories, which is 44.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat6.07 g

19%

Dried Whole Sesame Seeds have 6.0706806282723 g of Saturated Fat per 500 calories, which is 19% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.33 g

20.5%

Dried Whole Sesame Seeds have 0.32809773123909 g of Omega 3 per 500 calories, which is 20.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 618.7 g

110%

Dried Whole Sesame Seeds have 18.651832460733 g of Omega 6 per 500 calories, which is 110% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Dried Whole Sesame Seeds have 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate20.5 g

15.7%

Dried Whole Sesame Seeds have 20.462478184991 g of Carbohydrate per 500 calories, which is 15.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.26 g

0.36%

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

Dried Whole Sesame Seeds have 0.26178010471204 g of Sugars per 500 calories, which is 0.36% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber10.3 g

27%

Dried Whole Sesame Seeds have 10.296684118674 g of Fiber per 500 calories, which is 27% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein15.5 g

27.6%

Dried Whole Sesame Seeds have 15.471204188482 g of Protein per 500 calories, which is 27.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Whole Sesame Seeds

Vitamin A0 μg

RAE, retinol activity equivalents

Dried Whole Sesame Seeds have 0 μg of Vitamin A per 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.69 mg

57.5%

Thiamine

Dried Whole Sesame Seeds have 0.69022687609075 mg of Vitamin B1 per 500 calories, which is 57.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.22 mg

16.6%

Riboflavin

Dried Whole Sesame Seeds have 0.21553228621291 mg of Vitamin B2 per 500 calories, which is 16.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.94 mg

24.6%

Niacin, nicotinic acid, niacinamide

Dried Whole Sesame Seeds have 3.9397905759162 mg of Vitamin B3 per 500 calories, which is 24.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.044 mg

0.87%

Pantothenic acid

Dried Whole Sesame Seeds have 0.043630017452007 mg of Vitamin B5 per 500 calories, which is 0.87% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.69 mg

53%

Pyridoxine

Dried Whole Sesame Seeds have 0.68935427574171 mg of Vitamin B6 per 500 calories, which is 53% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B984.6 μg

21%

Folates and Folic Acid

Dried Whole Sesame Seeds have 84.642233856894 μg of Vitamin B9 per 500 calories, which is 21% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Dried Whole Sesame Seeds have 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0 mg

Ascorbic acid

Dried Whole Sesame Seeds have 0 mg of Vitamin C per 500 calories, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Dried Whole Sesame Seeds have 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.22 mg

1.45%

Tocopherols and Tocotrienols

Dried Whole Sesame Seeds have 0.21815008726003 mg of Vitamin E per 500 calories, which is 1.45% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0 μg

Phytomenadione or phylloquinone

Dried Whole Sesame Seeds have 0 μg of Vitamin K per 500 calories, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Whole Sesame Seeds

Calcium851 mg

85%

Dried Whole Sesame Seeds have 850.78534031414 mg of Calcium per 500 calories, which is 85% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper3.56 mg

396%

Dried Whole Sesame Seeds have 3.5619546247818 mg of Copper per 500 calories, which is 396% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

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

No information available

Iron12.7 mg

159%

Dried Whole Sesame Seeds have 12.696335078534 mg of Iron per 500 calories, which is 159% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium306 mg

73%

Dried Whole Sesame Seeds have 306.28272251309 mg of Magnesium per 500 calories, which is 73% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.15 mg

93%

Dried Whole Sesame Seeds have 2.1465968586387 mg of Manganese per 500 calories, which is 93% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

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

No information available

Phosphorus549 mg

78.4%

Dried Whole Sesame Seeds have 548.86561954625 mg of Phosphorus per 500 calories, which is 78.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium408 mg

12%

Dried Whole Sesame Seeds have 408.37696335079 mg of Potassium per 500 calories, which is 12% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium30 μg

54.6%

Dried Whole Sesame Seeds have 30.017452006981 μg of Selenium per 500 calories, which is 54.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium9.6 mg

0.64%

Dried Whole Sesame Seeds have 9.5986038394415 mg of Sodium per 500 calories, which is 0.64% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc6.76 mg

61.5%

Dried Whole Sesame Seeds have 6.7626527050611 mg of Zinc per 500 calories, which is 61.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water4.1 g

0.11%

Dried Whole Sesame Seeds have 4.0924956369983 g of Water per 500 calories, which is 0.11% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Dried Whole Sesame Seeds:

500 calories of Whole Sesame Seeds is an excellent source of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9.
It has a good amount of Vitamin B2.
While 500 calories of product has trace amounts of Vitamin B5 and Vitamin E, it has no Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K.

Minerals in 500 calories of Dried Whole Sesame Seeds:

500 calories of Whole Sesame Seeds has outstanding amounts of Calcium, Copper, Iron and Manganese.
It is an excellent source of Magnesium, Phosphorus, Selenium and Zinc.
It also has a good amount of Potassium.
It has no Sodium.

Macronutrients in 500 calories of Dried Whole Sesame Seeds:

500 calories of Whole Sesame Seeds has outstanding amounts of Omega 6.
It is an excellent source of Fat, Omega 3, Fiber and Protein.
It also has a good amount of Saturated Fat and Carbohydrate.
It has no Sugars.

Compare Dried Whole Sesame Seeds with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 500 calories of Whole Sesame Seeds

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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