Comparing Nutrients in 1 kilogram Plain Almond Butter VS Raw Whole Tahini

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter	13%	76%	11%
Raw Whole Tahini	12%	71%	17%

Macro Nutrients

	Plain Almond Butter	Raw Whole Tahini	Recommended Dietary Allowance
Energy	212% 6140kcal	197% 5700kcal	2900kcal per day for Men 19-50 years
Fat	572% 555g	495% 480g	97g per day for Men 19-50 years
Saturated Fat	130% 41.5g	210% 67.2g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	227% 3.63g	1.6g per day for Men 19-50 years
Omega 6	800% 136g	1215% 207g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 188g	201% 262g	130g per day for Men 19-50 years
Sugars	61% 44.3g	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	0% 0g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 43.4g	NA	g per day for Men 19-50 years
Fiber	271% 103g	245% 93g	38g per day for Men 19-50 years
Protein	374% 210g	318% 178g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	Raw Whole Tahini	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	1069% 13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	722% 9.4mg	392% 5.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	197% 31.6mg	370% 59.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.6% 3.18mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1910% 573μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	133% 530μg	245% 980μg	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	1614% 242mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Almond Butter	Raw Whole Tahini	Recommended Dietary Allowance
Calcium	347% 3470mg	420% 4200mg	1000mg per day for Men 19-50 years
Copper	1038% 9.34mg	1798% 16mg	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	436% 35mg	314% 25mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	229% 960mg	420mg per day for Men 19-50 years
Manganese	927% 21.3mg	633% 14.6mg	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	726% 5080mg	1074% 7520mg	700mg per day for Men 19-50 years
Potassium	220% 7480mg	122% 4140mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	NA	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	49.3% 740mg	1500mg per day for Men 19-50 years
Zinc	299% 33mg	422% 46.4mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	0.81% 30g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Plain Almond Butter vs Raw Whole Tahini:

• Plain Almond Butter no Salt has 1.8 times more Vitamin B2 than Raw Whole Tahini.
• While Raw Whole Tahini contains 31.3 times more Vitamin B1, 1.9 times more Vitamin B3, 2.2 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.8 times more Vitamin B9 than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt as well as Raw Whole Tahini have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Plain Almond Butter vs Raw Whole Tahini:

• Plain Almond Butter no Salt has 1.4 times more Iron, 2.9 times more Magnesium, 1.5 times more Manganese and 1.8 times more Potassium than Raw Whole Tahini.
• While Raw Whole Tahini contains 1.7 times more Copper, 1.5 times more Phosphorus, 10.6 times more Sodium and 1.4 times more Zinc than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Raw Whole Tahini have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Whole Tahini contains 1.6 times more Saturated Fat, 51.9 times more Omega 3, 1.5 times more Omega 6 and 1.4 times more Carbohydrate than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Raw Whole Tahini have similar amounts of Energy, Fat, Fiber and Protein per 1 kg.
• Both Plain Almond Butter no Salt as well as Raw Whole Tahini have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.