Comparing Nutrients in 1 kilogram Dry Roasted Walnuts with Salt VS Tahini

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Tahini	11%	76%	13%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Tahini	Recommended Dietary Allowance
Energy	222% 6430kcal	205% 5950kcal	2900kcal per day for Men 19-50 years
Fat	626% 607g	554% 538g	97g per day for Men 19-50 years
Saturated Fat	167% 53.6g	235% 75.3g	32g per day for Men 19-50 years
Omega 3	5308% 85g	254% 4.07g	1.6g per day for Men 19-50 years
Omega 6	2099% 357g	1361% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	137% 179g	163% 212g	130g per day for Men 19-50 years
Sugars	49.2% 35.7g	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	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	187% 71g	245% 93g	38g per day for Men 19-50 years
Protein	255% 143g	304% 170g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Tahini	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	434% 5.2mg	1017% 12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	229% 2.98mg	364% 4.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	341% 54.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	139% 6.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	405% 5.26mg	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	228% 910μg	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	15.6% 14mg	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	60% 9mg	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Tahini	Recommended Dietary Allowance
Calcium	71% 710mg	426% 4260mg	1000mg per day for Men 19-50 years
Copper	1652% 15mg	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	321% 25.7mg	1119% 89.5mg	8mg per day for Men 19-50 years
Magnesium	360% 1510mg	226% 950mg	420mg per day for Men 19-50 years
Manganese	NA	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	470% 3290mg	1046% 7320mg	700mg per day for Men 19-50 years
Potassium	135% 4590mg	122% 4140mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	625% 344μg	55μg per day for Men 19-50 years
Sodium	429% 6430mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	271% 30mg	420% 46.2mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.82% 30.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Walnuts with Salt VS Tahini per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dry Roasted Walnuts with Salt vs Tahini:

• 1 kilogram of Dry Roasted Walnuts with Salt has 3.5 times more Vitamin B6, 3.6 times more Vitamin E and more Vitamin K than Tahini.
• While 1 kg of Sesame Butter from Roasted Kernels contains 2.3 times more Vitamin B1, 1.6 times more Vitamin B2 and 2.5 times more Vitamin B3 than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Tahini provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Tahini have insufficient amounts of Vitamin E and Vitamin K
• Both Dry Roasted Walnuts with Salt 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 Dry Roasted Walnuts with Salt vs Tahini:

• 1 kilogram of Dry Roasted Walnuts with Salt has 1.6 times more Magnesium and 5.6 times more Sodium than Tahini.
• While 1 kg of Sesame Butter from Roasted Kernels contains 6 times more Calcium, 3.5 times more Iron, 2.2 times more Phosphorus, 6.9 times more Selenium and 1.6 times more Zinc than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Tahini contain similar levels of Copper and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry Roasted Walnuts with Salt has 20.9 times more Omega 3, 1.5 times more Omega 6 and 7.3 times more Sugars than Tahini.
• While 1 kg of Sesame Butter from Roasted Kernels contains 1.4 times more Saturated Fat and 1.3 times more Fiber than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Tahini offer comparable quantities of Energy, Fat, Carbohydrate and Protein per one kilogram.