Comparing Nutrients in 1 kilogram Tahini VS Frozen Coconut Milk

Macros Ratio

	Protein	Fat	Carbs
Tahini	11%	76%	13%
Frozen Coconut Milk	3%	87%	10%

Macro Nutrients

	Tahini	Frozen Coconut Milk	Recommended Dietary Allowance
Energy	205% 5950kcal	69.7% 2020kcal	2900kcal per day for Men 19-50 years
Fat	554% 538g	214% 208g	97g per day for Men 19-50 years
Saturated Fat	235% 75.3g	576% 184g	32g per day for Men 19-50 years
Omega 3	254% 4.07g	NA	1.6g per day for Men 19-50 years
Omega 6	1361% 231g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	163% 212g	43% 55.8g	130g per day for Men 19-50 years
Sugars	6.76% 4.9g	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	NA	38g per day for Men 19-50 years
Protein	304% 170g	28.8% 16g	56g per day for Men 19-50 years

Vitamins

	Tahini	Frozen Coconut Milk	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1017% 12mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	364% 4.73mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	341% 54.5mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.93mg	32.2% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	23% 0.3mg	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	35% 140μg	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	12.2% 11mg	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	16.7% 2.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tahini	Frozen Coconut Milk	Recommended Dietary Allowance
Calcium	426% 4260mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	1789% 16mg	261% 2.35mg	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	1119% 89.5mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	226% 950mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	633% 14.6mg	352% 8.1mg	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	1046% 7320mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	122% 4140mg	68.2% 2320mg	3400mg per day for Men 19-50 years
Selenium	625% 344μg	NA	55μg per day for Men 19-50 years
Sodium	76.7% 1150mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	420% 46.2mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.82% 30.5g	19.3% 714g	3700g per day for Men 19-50 years

Nutrient Comparison: Tahini VS Frozen Coconut Milk per 1 kg

Compare the macro and micronutrient content in 1 kg of Tahini versus 1 kg of Frozen Coconut Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tahini vs Frozen Coconut Milk:

• 1 kilogram of Tahini has 53 times more Vitamin B1, more Vitamin B2, 8.1 times more Vitamin B3, 4.3 times more Vitamin B5, 5 times more Vitamin B6 and 7 times more Vitamin B9 than Frozen Coconut Milk.
• 1 kilogram of Frozen Coconut Milk have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Sesame Butter from Roasted Kernels as well as Frozen Coconut Milk have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tahini vs Frozen Coconut Milk:

• 1 kilogram of Tahini has 106.5 times more Calcium, 6.9 times more Copper, 11 times more Iron, 3 times more Magnesium, 1.8 times more Manganese, 12.4 times more Phosphorus, 1.8 times more Potassium, 9.6 times more Sodium and 7.8 times more Zinc than Frozen Coconut Milk.
• 1 kilogram of Frozen Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tahini has 2.9 times more Energy, 2.6 times more Fat, 101.5 times more Omega 6, 3.8 times more Carbohydrate and 10.6 times more Protein than Frozen Coconut Milk.
• While 1 kg of Frozen Coconut Milk contains 2.4 times more Saturated Fat than Sesame Butter from Roasted Kernels.
• 1 kilogram of Frozen Coconut Milk provide inadequate amounts of Omega 6