Comparing Nutrients in 1 kilogram Walnuts VS Tahini

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Tahini	11%	76%	13%

Macro Nutrients

	Walnuts	Tahini	Recommended Dietary Allowance
Energy	226% 6540kcal	205% 5950kcal	2900kcal per day for Men 19-50 years
Fat	672% 652g	554% 538g	97g per day for Men 19-50 years
Saturated Fat	191% 61.3g	235% 75.3g	32g per day for Men 19-50 years
Omega 3	5675% 91g	254% 4.07g	1.6g per day for Men 19-50 years
Omega 6	2241% 381g	1361% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	163% 212g	130g per day for Men 19-50 years
Sugars	36% 26g	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	1.24% 0.9g	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	% 0.8g	NA	g per day for Men 19-50 years
Sucrose	% 24.3g	NA	g per day for Men 19-50 years
Fiber	176% 67g	245% 93g	38g per day for Men 19-50 years
Protein	272% 152g	304% 170g	56g per day for Men 19-50 years

Vitamins

	Walnuts	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	284% 3.4mg	1017% 12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	364% 4.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	341% 54.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	139% 6.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	413% 5.37mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	577% 173μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	245% 980μg	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	14.4% 13mg	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	46.7% 7mg	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

	Walnuts	Tahini	Recommended Dietary Allowance
Calcium	98% 980mg	426% 4260mg	1000mg per day for Men 19-50 years
Copper	1762% 16mg	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	364% 29mg	1119% 89.5mg	8mg per day for Men 19-50 years
Magnesium	376% 1580mg	226% 950mg	420mg per day for Men 19-50 years
Manganese	1484% 34mg	633% 14.6mg	2.3mg per day for Men 19-50 years
Molybdenum	467% 210μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	494% 3460mg	1046% 7320mg	700mg per day for Men 19-50 years
Potassium	130% 4410mg	122% 4140mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	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	281% 31mg	420% 46.2mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	0.82% 30.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Tahini per 1 kg

Compare the macro and micronutrient content in 1 kg of 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 Walnuts vs Tahini:

• 1 kilogram of Walnuts has 3.6 times more Vitamin B6, 2.8 times more Vitamin E and more Vitamin K than Tahini.
• While 1 kg of Sesame Butter from Roasted Kernels contains 3.6 times more Vitamin B1, 3.2 times more Vitamin B2 and 4.8 times more Vitamin B3 than English Walnuts.
• Both Walnuts and Tahini provide similar amounts of Vitamin B5 and Vitamin B9 per one kilogram.
• 1 kilogram of Tahini have insufficient amounts of Vitamin E and Vitamin K
• Both English 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 Walnuts vs Tahini:

• 1 kilogram of Walnuts has 1.7 times more Magnesium and 2.3 times more Manganese than Tahini.
• While 1 kg of Sesame Butter from Roasted Kernels contains 4.3 times more Calcium, 3.1 times more Iron, 2.1 times more Phosphorus, 7 times more Selenium, 57.5 times more Sodium and 1.5 times more Zinc than English Walnuts.
• Both Walnuts and Tahini contain similar levels of Copper and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Walnuts has 1.2 times more Fat, 22.3 times more Omega 3, 1.6 times more Omega 6 and 5.3 times more Sugars than Tahini.
• While 1 kg of Sesame Butter from Roasted Kernels contains 1.5 times more Carbohydrate and 1.4 times more Fiber than English Walnuts.
• Both Walnuts and Tahini offer comparable quantities of Energy, Saturated Fat and Protein per one kilogram.