Comparing Nutrients in 1 kilogram Black Walnuts VS Tahini

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Tahini	11%	76%	13%

Macro Nutrients

	Black Walnuts	Tahini	Recommended Dietary Allowance
Energy	213% 6190kcal	205% 5950kcal	2900kcal per day for Men 19-50 years
Fat	612% 593g	554% 538g	97g per day for Men 19-50 years
Saturated Fat	109% 35g	235% 75.3g	32g per day for Men 19-50 years
Omega 3	1673% 26.8g	254% 4.07g	1.6g per day for Men 19-50 years
Omega 6	1986% 338g	1361% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	163% 212g	130g per day for Men 19-50 years
Sugars	15% 11g	6.76% 4.9g	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	0.69% 0.5g	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	% 0.5g	NA	g per day for Men 19-50 years
Sucrose	% 10g	NA	g per day for Men 19-50 years
Fiber	179% 68g	245% 93g	38g per day for Men 19-50 years
Protein	430% 241g	304% 170g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Tahini	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.5% 0.57mg	1017% 12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	364% 4.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	341% 54.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	332% 16.6mg	139% 6.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	448% 5.83mg	115% 1.5mg	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	77.5% 310μg	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	19% 17mg	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	139% 21mg	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Tahini	Recommended Dietary Allowance
Calcium	61% 610mg	426% 4260mg	1000mg per day for Men 19-50 years
Copper	1511% 13.6mg	1789% 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	390% 31mg	1119% 89.5mg	8mg per day for Men 19-50 years
Magnesium	479% 2010mg	226% 950mg	420mg per day for Men 19-50 years
Manganese	1694% 39mg	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	733% 5130mg	1046% 7320mg	700mg per day for Men 19-50 years
Potassium	154% 5230mg	122% 4140mg	3400mg per day for Men 19-50 years
Selenium	309% 170μg	625% 344μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	306% 33.7mg	420% 46.2mg	11mg per day for Men 19-50 years
Water	1.23% 45.6g	0.82% 30.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Walnuts VS Tahini per 1 kg

Compare the macro and micronutrient content in 1 kg of Black Walnuts versus 1 kg of Tahini to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Black Walnuts vs Tahini:

• 1 kilogram of Black Walnuts has 2.4 times more Vitamin B5, 3.9 times more Vitamin B6, 8.3 times more Vitamin E and more Vitamin K than Tahini.
• While 1 kg of Sesame Butter from Roasted Kernels contains 21.4 times more Vitamin B1, 3.6 times more Vitamin B2, 11.6 times more Vitamin B3 and 3.2 times more Vitamin B9 than Dried Black Walnuts.
• 1 kilogram of Tahini have insufficient amounts of Vitamin E and Vitamin K
• Both Dried Black Walnuts as well as Sesame Butter from Roasted Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Black Walnuts vs Tahini:

• 1 kilogram of Black Walnuts has 2.1 times more Magnesium, 2.7 times more Manganese and 1.3 times more Potassium than Tahini.
• While 1 kg of Sesame Butter from Roasted Kernels contains 7 times more Calcium, 2.9 times more Iron, 1.4 times more Phosphorus, 2 times more Selenium, 57.5 times more Sodium and 1.4 times more Zinc than Dried Black Walnuts.
• Both Black Walnuts and Tahini contain similar levels of Copper per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Black Walnuts has 6.6 times more Omega 3, 1.5 times more Omega 6 and 1.4 times more Protein than Tahini.
• While 1 kg of Sesame Butter from Roasted Kernels contains 2.2 times more Saturated Fat, 2.2 times more Carbohydrate and 1.4 times more Fiber than Dried Black Walnuts.
• Both Black Walnuts and Tahini offer comparable quantities of Energy and Fat per one kilogram.