Comparing Nutrients in 100 calories All Flavors Except Macadamia Wheat-based Formulated VS Raw Whole Tahini

Weight per 100 calories

• All Flavors Except Macadamia Wheat-based Formulated: 15.5g
• Raw Whole Tahini: 17.5g

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

Which food has more nutrients per 100 calories - All Flavors Except Macadamia Wheat-based Formulated or Raw Whole Tahini?

Macros Ratio

	Protein	Fat	Carbs
All Flavors Except Macadamia Wheat-based Formulated	8%	81%	11%
Raw Whole Tahini	12%	71%	17%

Macro Nutrients

	All Flavors Except Macadamia Wheat-based Formulated	Raw Whole Tahini	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.93% 9.63g	8.7% 8.42g	97g per day for Men 19-50 years
Saturated Fat	4.53% 1.45g	3.7% 1.18g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	20.4% 3.47g	21.3% 3.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.47% 3.2g	3.53% 4.6g	130g per day for Men 19-50 years
Sugars	NA	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	2.1% 0.8g	4.3% 1.63g	38g per day for Men 19-50 years
Protein	3.6% 2.03g	5.58% 3.12g	56g per day for Men 19-50 years

Vitamins

	All Flavors Except Macadamia Wheat-based Formulated	Raw Whole Tahini	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.058% 0.53μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.15% 0.062mg	18.8% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.57% 0.046mg	6.9% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.45% 0.23mg	6.5% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.96% 0.048mg	2.44% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.14% 0.054mg	2% 0.026mg	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	4.83% 19.3μg	4.3% 17μg	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	0.017% 0.015mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	All Flavors Except Macadamia Wheat-based Formulated	Raw Whole Tahini	Recommended Dietary Allowance
Calcium	0.34% 3.4mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	3.1% 0.028mg	31.5% 0.28mg	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	5.02% 0.4mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	2.17% 9.1mg	4% 17mg	420mg per day for Men 19-50 years
Manganese	46.7% 1.07mg	11% 0.26mg	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	8.1% 56.6mg	19% 132mg	700mg per day for Men 19-50 years
Potassium	1.45% 49.5mg	2.14% 72.6mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	4.16% 0.46mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.008% 0.31g	0.014% 0.53g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of All Flavors Except Macadamia Wheat-based Formulated vs Raw Whole Tahini:

• All Flavors Except Macadamia Wheat-based Formulated no Salt have 2.1 times more Vitamin B6 than Raw Whole Tahini.
• While Raw Whole Tahini contains 3.6 times more Vitamin B1, 1.9 times more Vitamin B2, 4.5 times more Vitamin B3 and 2.5 times more Vitamin B5 than All Flavors Except Macadamia Wheat-based Formulated no Salt.
• Both All Flavors Except Macadamia Wheat-based Formulated no Salt and Raw Whole Tahini have similar amounts of Vitamin B9 per 100 kcal.
• Both All Flavors Except Macadamia Wheat-based Formulated no Salt as well as Raw Whole Tahini have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for All Flavors Except Macadamia Wheat-based Formulated vs Raw Whole Tahini:

• All Flavors Except Macadamia Wheat-based Formulated no Salt have 4.2 times more Manganese than Raw Whole Tahini.
• While Raw Whole Tahini contains 21.7 times more Calcium, 10.1 times more Copper, 1.8 times more Magnesium, 2.3 times more Phosphorus, 1.5 times more Potassium and 1.8 times more Zinc than All Flavors Except Macadamia Wheat-based Formulated no Salt.
• Both All Flavors Except Macadamia Wheat-based Formulated no Salt and Raw Whole Tahini have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• All Flavors Except Macadamia Wheat-based Formulated no Salt have 1.2 times more Saturated Fat and 4.3 times more Omega 3 than Raw Whole Tahini.
• While Raw Whole Tahini contains 1.4 times more Carbohydrate, 2 times more Fiber and 1.5 times more Protein than All Flavors Except Macadamia Wheat-based Formulated no Salt.
• Both All Flavors Except Macadamia Wheat-based Formulated no Salt and Raw Whole Tahini have similar amounts of Energy, Fat and Omega 6 per 100 kcal.
• Both All Flavors Except Macadamia Wheat-based Formulated no Salt as well as Raw Whole Tahini have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.