Comparing Nutrients in 1 kilogram Raw Whole Tahini VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Raw Whole Tahini	12%	71%	17%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Raw Whole Tahini	Brazilnuts	Recommended Dietary Allowance
Energy	197% 5700kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	495% 480g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	210% 67.2g	504% 161g	32g per day for Men 19-50 years
Omega 3	227% 3.63g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1215% 207g	1433% 244g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	32% 23.3g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 23.3g	g per day for Men 19-50 years
Fiber	245% 93g	197% 75g	38g per day for Men 19-50 years
Protein	318% 178g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Raw Whole Tahini	Brazilnuts	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	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	392% 5.1mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	370% 59.3mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	77.7% 1mg	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	55% 220μg	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	7.78% 7mg	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	377% 56.5mg	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	Brazilnuts	Recommended Dietary Allowance
Calcium	420% 4200mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	1798% 16mg	1937% 17.4mg	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	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	229% 960mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	633% 14.6mg	532% 12.2mg	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	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	122% 4140mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	NA	34855% 19170μg	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	369% 40.6mg	11mg per day for Men 19-50 years
Water	0.81% 30g	0.92% 34.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Whole Tahini VS Brazilnuts per 1 kg

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

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

• 1 kilogram of Raw Whole Tahini has 2.1 times more Vitamin B1, 14.6 times more Vitamin B2, 20.1 times more Vitamin B3, 3.8 times more Vitamin B5, 1.5 times more Vitamin B6 and 4.5 times more Vitamin B9 than Brazilnuts.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3
• Both Raw Whole Tahini as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Raw Whole Tahini vs Brazilnuts:

• 1 kilogram of Raw Whole Tahini has 2.6 times more Calcium and 24.7 times more Sodium than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 3.9 times more Magnesium and 1.6 times more Potassium than Raw Whole Tahini.
• Both Raw Whole Tahini and Brazilnuts contain similar levels of Copper, Iron, Manganese, Phosphorus and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Whole Tahini has 10.1 times more Omega 3, 2.2 times more Carbohydrate, 1.2 times more Fiber and 1.2 times more Protein than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 1.4 times more Fat and 2.4 times more Saturated Fat than Raw Whole Tahini.
• Both Raw Whole Tahini and Brazilnuts offer comparable quantities of Energy and Omega 6 per one kilogram.