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

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Raw Tahini	11%	78%	11%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Raw Tahini	Recommended Dietary Allowance
Energy	222% 6430kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	626% 607g	582% 564g	97g per day for Men 19-50 years
Saturated Fat	167% 53.6g	247% 79g	32g per day for Men 19-50 years
Omega 3	5308% 85g	267% 4.27g	1.6g per day for Men 19-50 years
Omega 6	2099% 357g	1429% 243g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	137% 179g	138% 179g	130g per day for Men 19-50 years
Sugars	49.2% 35.7g	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	187% 71g	245% 93g	38g per day for Men 19-50 years
Protein	255% 143g	321% 180g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Raw 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	1323% 16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	229% 2.98mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	353% 56.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	139% 6.94mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Raw Tahini	Recommended Dietary Allowance
Calcium	71% 710mg	141% 1410mg	1000mg per day for Men 19-50 years
Copper	1652% 15mg	1653% 15mg	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	794% 63.5mg	8mg per day for Men 19-50 years
Magnesium	360% 1510mg	840% 3530mg	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	1129% 7900mg	700mg per day for Men 19-50 years
Potassium	135% 4590mg	135% 4590mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	NA	55μg per day for Men 19-50 years
Sodium	429% 6430mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	271% 30mg	950% 105mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.81% 30g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Dry Roasted Walnuts with Salt versus 1 kg of Raw 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 Raw Tahini:

• 1 kilogram of Dry Roasted Walnuts with Salt has 2.5 times more Vitamin B2 and 3.5 times more Vitamin B6 than Raw Tahini.
• While 1 kg of Sesame Butter from Hulled Raw Kernels contains 3 times more Vitamin B1 and 2.5 times more Vitamin B3 than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Raw Tahini provide similar amounts of Vitamin B9 per one kilogram.
• Both Dry Roasted Walnuts with Salt as well as Sesame Butter from Hulled Raw 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 Raw Tahini:

• 1 kilogram of Dry Roasted Walnuts with Salt has 643 times more Sodium than Raw Tahini.
• While 1 kg of Sesame Butter from Hulled Raw Kernels contains 2 times more Calcium, 2.5 times more Iron, 2.3 times more Magnesium, 2.4 times more Phosphorus and 3.5 times more Zinc than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Raw 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 19.9 times more Omega 3 and 1.5 times more Omega 6 than Raw Tahini.
• While 1 kg of Sesame Butter from Hulled Raw Kernels contains 1.5 times more Saturated Fat, 1.3 times more Fiber and 1.3 times more Protein than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Raw Tahini offer comparable quantities of Energy, Fat and Carbohydrate per one kilogram.