Comparing Nutrients in 1 kilogram Raw Whole Tahini VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Raw Whole Tahini	12%	71%	17%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Raw Whole Tahini	Dried Butternuts	Recommended Dietary Allowance
Energy	197% 5700kcal	211% 6120kcal	2900kcal per day for Men 19-50 years
Fat	495% 480g	587% 570g	97g per day for Men 19-50 years
Saturated Fat	210% 67.2g	41% 13g	32g per day for Men 19-50 years
Omega 3	227% 3.63g	5449% 87g	1.6g per day for Men 19-50 years
Omega 6	1215% 207g	1984% 337g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	93% 121g	130g per day for Men 19-50 years
Sugars	NA	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	245% 93g	124% 47g	38g per day for Men 19-50 years
Protein	318% 178g	445% 249g	56g per day for Men 19-50 years

Vitamins

	Raw Whole Tahini	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1069% 13mg	319% 3.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	392% 5.1mg	114% 1.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	370% 59.3mg	65.3% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	127% 6.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	431% 5.6mg	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	165% 660μg	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	35.6% 32mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Whole Tahini	Dried Butternuts	Recommended Dietary Allowance
Calcium	420% 4200mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	1798% 16mg	500% 4.5mg	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	503% 40mg	8mg per day for Men 19-50 years
Magnesium	229% 960mg	564% 2370mg	420mg per day for Men 19-50 years
Manganese	633% 14.6mg	2852% 65.6mg	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	1074% 7520mg	637% 4460mg	700mg per day for Men 19-50 years
Potassium	122% 4140mg	124% 4210mg	3400mg per day for Men 19-50 years
Selenium	NA	313% 172μg	55μg per day for Men 19-50 years
Sodium	49.3% 740mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	422% 46.4mg	285% 31.3mg	11mg per day for Men 19-50 years
Water	0.81% 30g	0.9% 33.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Whole Tahini VS Dried Butternuts per 1 kg

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

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

• 1 kilogram of Raw Whole Tahini has 3.3 times more Vitamin B1, 3.4 times more Vitamin B2, 5.7 times more Vitamin B3 and 1.5 times more Vitamin B9 than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 3.8 times more Vitamin B6 and more Vitamin C than Raw Whole Tahini.
• Both Raw Whole Tahini and Dried Butternuts provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Raw Whole Tahini have insufficient amounts of Vitamin C
• Both Raw Whole Tahini as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Raw Whole Tahini vs Dried Butternuts:

• 1 kilogram of Raw Whole Tahini has 7.9 times more Calcium, 3.6 times more Copper, 1.7 times more Phosphorus, 74 times more Sodium and 1.5 times more Zinc than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 1.6 times more Iron, 2.5 times more Magnesium and 4.5 times more Manganese than Raw Whole Tahini.
• Both Raw Whole Tahini and Dried Butternuts contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Whole Tahini has 5.1 times more Saturated Fat, 2.2 times more Carbohydrate and 2 times more Fiber than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 24 times more Omega 3, 1.6 times more Omega 6 and 1.4 times more Protein than Raw Whole Tahini.
• Both Raw Whole Tahini and Dried Butternuts offer comparable quantities of Energy and Fat per one kilogram.