Comparing Nutrients in 1 kilogram Tahini VS Dry Roasted Walnuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Tahini	11%	76%	13%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Tahini	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	205% 5950kcal	222% 6430kcal	2900kcal per day for Men 19-50 years
Fat	554% 538g	626% 607g	97g per day for Men 19-50 years
Saturated Fat	235% 75.3g	167% 53.6g	32g per day for Men 19-50 years
Omega 3	254% 4.07g	5308% 85g	1.6g per day for Men 19-50 years
Omega 6	1361% 231g	2099% 357g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	163% 212g	137% 179g	130g per day for Men 19-50 years
Sugars	6.76% 4.9g	49.2% 35.7g	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	187% 71g	38g per day for Men 19-50 years
Protein	304% 170g	255% 143g	56g per day for Men 19-50 years

Vitamins

	Tahini	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1017% 12mg	434% 5.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	364% 4.73mg	229% 2.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	341% 54.5mg	139% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.93mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	405% 5.26mg	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	228% 910μg	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	15.6% 14mg	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	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tahini	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	426% 4260mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	1789% 16mg	1652% 15mg	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	321% 25.7mg	8mg per day for Men 19-50 years
Magnesium	226% 950mg	360% 1510mg	420mg per day for Men 19-50 years
Manganese	633% 14.6mg	NA	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	470% 3290mg	700mg per day for Men 19-50 years
Potassium	122% 4140mg	135% 4590mg	3400mg per day for Men 19-50 years
Selenium	625% 344μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	76.7% 1150mg	429% 6430mg	1500mg per day for Men 19-50 years
Zinc	420% 46.2mg	271% 30mg	11mg per day for Men 19-50 years
Water	0.82% 30.5g	1.2% 44g	3700g per day for Men 19-50 years

Nutrient Comparison: Tahini VS Dry Roasted Walnuts with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Tahini versus 1 kg of Dry Roasted Walnuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tahini vs Dry Roasted Walnuts with Salt:

• 1 kilogram of Tahini has 2.3 times more Vitamin B1, 1.6 times more Vitamin B2 and 2.5 times more Vitamin B3 than Dry Roasted Walnuts with Salt.
• While 1 kg of Dry Roasted Walnuts with Salt contains 3.5 times more Vitamin B6, 3.6 times more Vitamin E and more Vitamin K than Sesame Butter from Roasted Kernels.
• Both Tahini and Dry Roasted Walnuts with Salt provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Tahini have insufficient amounts of Vitamin E and Vitamin K
• Both Sesame Butter from Roasted Kernels as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tahini vs Dry Roasted Walnuts with Salt:

• 1 kilogram of Tahini has 6 times more Calcium, 3.5 times more Iron, 2.2 times more Phosphorus, 6.9 times more Selenium and 1.6 times more Zinc than Dry Roasted Walnuts with Salt.
• While 1 kg of Dry Roasted Walnuts with Salt contains 1.6 times more Magnesium and 5.6 times more Sodium than Sesame Butter from Roasted Kernels.
• Both Tahini and Dry Roasted Walnuts with Salt contain similar levels of Copper and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tahini has 1.4 times more Saturated Fat and 1.3 times more Fiber than Dry Roasted Walnuts with Salt.
• While 1 kg of Dry Roasted Walnuts with Salt contains 20.9 times more Omega 3, 1.5 times more Omega 6 and 7.3 times more Sugars than Sesame Butter from Roasted Kernels.
• Both Tahini and Dry Roasted Walnuts with Salt offer comparable quantities of Energy, Fat, Carbohydrate and Protein per one kilogram.