Comparing Nutrients in 14 ounces Tahini VS Peanuts

Macros Ratio

	Protein	Fat	Carbs
Tahini	11%	76%	13%
Peanuts	17%	73%	10%

Macro Nutrients

	Tahini	Peanuts	Recommended Dietary Allowance
Energy	81.4% 2362kcal	77.6% 2250kcal	2900kcal per day for Men 19-50 years
Fat	220% 213g	201% 195g	97g per day for Men 19-50 years
Saturated Fat	93% 30g	78% 25g	32g per day for Men 19-50 years
Omega 3	101% 1.6g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	540% 92g	363% 61.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.7% 84g	49.2% 64g	130g per day for Men 19-50 years
Sugars	2.7% 1.94g	26% 18.7g	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	97% 37g	88.8% 33.7g	38g per day for Men 19-50 years
Protein	120% 67.5g	183% 102g	56g per day for Men 19-50 years

Vitamins

	Tahini	Peanuts	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	404% 4.84mg	212% 2.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.88mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.6mg	299% 48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.75mg	141% 7.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.5% 0.59mg	106% 1.4mg	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	97% 389μg	238% 953μg	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% 0mg	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	6.6% 0.99mg	220% 33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tahini	Peanuts	Recommended Dietary Allowance
Calcium	169% 1691mg	36.5% 365mg	1000mg per day for Men 19-50 years
Copper	710% 6.4mg	504% 4.54mg	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	444% 35.5mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	89.8% 377mg	159% 667mg	420mg per day for Men 19-50 years
Manganese	251% 5.78mg	334% 7.68mg	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	415% 2905mg	213% 1492mg	700mg per day for Men 19-50 years
Potassium	48.3% 1643mg	82.3% 2798mg	3400mg per day for Men 19-50 years
Selenium	248% 137μg	52% 28.6μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	167% 18.3mg	118% 13mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.7% 25.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Tahini VS Peanuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Tahini versus 14 oz of Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tahini vs Peanuts:

• 14 ounces of Tahini have 1.9 times more Vitamin B1 and 3.5 times more Vitamin B2 than Peanuts.
• While 14 oz of Raw Peanuts contain 2.2 times more Vitamin B3, 2.6 times more Vitamin B5, 2.3 times more Vitamin B6, 2.4 times more Vitamin B9 and 33.3 times more Vitamin E than Sesame Butter from Roasted Kernels.
• 14 ounces of Tahini have insufficient amounts of Vitamin E
• Both Sesame Butter from Roasted Kernels as well as Raw Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Tahini vs Peanuts:

• 14 ounces of Tahini have 4.6 times more Calcium, 1.4 times more Copper, 2 times more Iron, 1.9 times more Phosphorus, 4.8 times more Selenium, 6.4 times more Sodium and 1.4 times more Zinc than Peanuts.
• While 14 oz of Raw Peanuts contain 1.8 times more Magnesium, 1.3 times more Manganese and 1.7 times more Potassium than Sesame Butter from Roasted Kernels.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tahini have 135.7 times more Omega 3, 1.5 times more Omega 6 and 1.3 times more Carbohydrate than Peanuts.
• While 14 oz of Raw Peanuts contain 9.6 times more Sugars and 1.5 times more Protein than Sesame Butter from Roasted Kernels.
• Both Tahini and Peanuts offer comparable quantities of Energy, Fat, Saturated Fat and Fiber per 14 ounces.
• 14 ounces of Peanuts provide inadequate amounts of Omega 3