Comparing Nutrients in 1 kilogram Raw Whole Tahini VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Raw Whole Tahini	12%	71%	17%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Raw Whole Tahini	Brussels Sprouts	Recommended Dietary Allowance
Energy	197% 5700kcal	15% 430kcal	2900kcal per day for Men 19-50 years
Fat	495% 480g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	210% 67.2g	1.94% 0.62g	32g per day for Men 19-50 years
Omega 3	227% 3.63g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	1215% 207g	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	69% 89.5g	130g per day for Men 19-50 years
Sugars	NA	30.3% 22g	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	13% 9.3g	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	% 8.1g	g per day for Men 19-50 years
Sucrose	NA	% 4.6g	g per day for Men 19-50 years
Fiber	245% 93g	100% 38g	38g per day for Men 19-50 years
Protein	318% 178g	60.4% 33.8g	56g per day for Men 19-50 years

Vitamins

	Raw Whole Tahini	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	42.2% 380μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1069% 13mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	392% 5.1mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	370% 59.3mg	46.6% 7.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	61.8% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	168% 2.2mg	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	245% 980μg	153% 610μg	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	944% 850mg	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	NA	58.7% 8.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1475% 1770μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Whole Tahini	Brussels Sprouts	Recommended Dietary Allowance
Calcium	420% 4200mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	1798% 16mg	77.8% 0.7mg	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	314% 25mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	229% 960mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	633% 14.6mg	147% 3.37mg	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	1074% 7520mg	99% 690mg	700mg per day for Men 19-50 years
Potassium	122% 4140mg	114% 3890mg	3400mg per day for Men 19-50 years
Selenium	NA	29% 16μg	55μg per day for Men 19-50 years
Sodium	49.3% 740mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	422% 46.4mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	0.81% 30g	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Whole Tahini VS Brussels Sprouts per 1 kg

Compare the macro and micronutrient content in 1 kg of Raw Whole Tahini versus 1 kg of Brussels Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Raw Whole Tahini vs Brussels Sprouts:

• 1 kilogram of Raw Whole Tahini has 9.2 times more Vitamin B1, 5.7 times more Vitamin B2, 8 times more Vitamin B3, 2.2 times more Vitamin B5 and 1.6 times more Vitamin B9 than Brussels Sprouts.
• While 1 kg of Raw Brussels Sprouts contains 12.7 times more Vitamin A, 1.5 times more Vitamin B6 and more Vitamin C than Raw Whole Tahini.
• 1 kilogram of Raw Whole Tahini have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Whole Tahini as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Raw Whole Tahini vs Brussels Sprouts:

• 1 kilogram of Raw Whole Tahini has 10 times more Calcium, 23.1 times more Copper, 1.8 times more Iron, 4.2 times more Magnesium, 4.3 times more Manganese, 10.9 times more Phosphorus, 3 times more Sodium and 11 times more Zinc than Brussels Sprouts.
• While 1 kg of Raw Brussels Sprouts contains 28.7 times more Water than Raw Whole Tahini.
• Both Raw Whole Tahini and Brussels Sprouts contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Whole Tahini has 13.3 times more Energy, 160 times more Fat, 108.4 times more Saturated Fat, 3.7 times more Omega 3, 459 times more Omega 6, 2.9 times more Carbohydrate, 2.4 times more Fiber and 5.3 times more Protein than Brussels Sprouts.
• 1 kilogram of Brussels Sprouts provide inadequate amounts of Energy and Omega 6