Comparing Nutrients in 1 kilogram Raw Whole Tahini VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Raw Whole Tahini	12%	71%	17%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Raw Whole Tahini	Roasted Almonds	Recommended Dietary Allowance
Energy	197% 5700kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	495% 480g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	210% 67.2g	128% 41g	32g per day for Men 19-50 years
Omega 3	227% 3.63g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1215% 207g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	162% 210g	130g per day for Men 19-50 years
Sugars	NA	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	245% 93g	287% 109g	38g per day for Men 19-50 years
Protein	318% 178g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Raw Whole Tahini	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1069% 13mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	392% 5.1mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	370% 59.3mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	105% 1.36mg	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	138% 550μg	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	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	NA	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Whole Tahini	Roasted Almonds	Recommended Dietary Allowance
Calcium	420% 4200mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	1798% 16mg	1221% 11mg	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	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	229% 960mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	633% 14.6mg	970% 22.3mg	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	673% 4710mg	700mg per day for Men 19-50 years
Potassium	122% 4140mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	NA	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	49.3% 740mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	422% 46.4mg	301% 33mg	11mg per day for Men 19-50 years
Water	0.81% 30g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Raw Whole Tahini vs Roasted Almonds:

• Raw Whole Tahini has 16.7 times more Vitamin B1, 1.6 times more Vitamin B3, 2.2 times more Vitamin B5 and 1.8 times more Vitamin B9 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.3 times more Vitamin B2 than Raw Whole Tahini.
• Both Raw Whole Tahini and Dry Roasted Almonds have similar amounts of Vitamin B6 per 1 kg.
• Both Raw Whole Tahini as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Raw Whole Tahini vs Roasted Almonds:

• Raw Whole Tahini has 1.6 times more Calcium, 1.5 times more Copper, 1.6 times more Phosphorus, 24.7 times more Sodium and 1.4 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Iron, 2.9 times more Magnesium, 1.5 times more Manganese and 1.7 times more Potassium than Raw Whole Tahini.

Comparison of macro-nutrients per 1 kilogram:

• Raw Whole Tahini has 1.6 times more Saturated Fat, 36.3 times more Omega 3, 1.6 times more Omega 6 and 1.2 times more Carbohydrate than Dry Roasted Almonds.
• Both Raw Whole Tahini and Dry Roasted Almonds have similar amounts of Energy, Fat, Fiber and Protein per 1 kg.
• Both Raw Whole Tahini as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.