Comparing Nutrients in 1 kilogram Tahini VS Roasted Cottonseed

Macros Ratio

	Protein	Fat	Carbs
Tahini	11%	76%	13%
Roasted Cottonseed	24%	60%	16%

Macro Nutrients

	Tahini	Roasted Cottonseed	Recommended Dietary Allowance
Energy	205% 5950kcal	174% 5060kcal	2900kcal per day for Men 19-50 years
Fat	554% 538g	374% 363g	97g per day for Men 19-50 years
Saturated Fat	235% 75.3g	303% 97g	32g per day for Men 19-50 years
Omega 3	254% 4.07g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	1361% 231g	1051% 179g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	163% 212g	168% 219g	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	145% 55g	38g per day for Men 19-50 years
Protein	304% 170g	582% 326g	56g per day for Men 19-50 years

Vitamins

	Tahini	Roasted Cottonseed	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	24.4% 220μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1017% 12mg	625% 7.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	364% 4.73mg	196% 2.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	341% 54.5mg	188% 30mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.93mg	91% 4.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	602% 7.82mg	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	583% 2330μg	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	100% 90mg	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	Roasted Cottonseed	Recommended Dietary Allowance
Calcium	426% 4260mg	100% 1000mg	1000mg per day for Men 19-50 years
Copper	1789% 16mg	1333% 12mg	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	675% 54mg	8mg per day for Men 19-50 years
Magnesium	226% 950mg	1048% 4400mg	420mg per day for Men 19-50 years
Manganese	633% 14.6mg	948% 22mg	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	1143% 8000mg	700mg per day for Men 19-50 years
Potassium	122% 4140mg	397% 13500mg	3400mg per day for Men 19-50 years
Selenium	625% 344μg	NA	55μg per day for Men 19-50 years
Sodium	76.7% 1150mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	420% 46.2mg	545% 60mg	11mg per day for Men 19-50 years
Water	0.82% 30.5g	1.26% 46.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tahini vs Roasted Cottonseed:

• Sesame Butter from Roasted Kernels have 1.6 times more Vitamin B1, 1.9 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.5 times more Vitamin B5 than Roasted Glandless Cottonseed Kernels.
• While Roasted Glandless Cottonseed Kernels contain 7.3 times more Vitamin A, 5.2 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin C than Sesame Butter from Roasted Kernels.
• Both Sesame Butter from Roasted Kernels as well as Roasted Glandless Cottonseed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tahini vs Roasted Cottonseed:

• Sesame Butter from Roasted Kernels have 4.3 times more Calcium, 1.3 times more Copper, 1.7 times more Iron and 4.6 times more Sodium than Roasted Glandless Cottonseed Kernels.
• While Roasted Glandless Cottonseed Kernels contain 4.6 times more Magnesium, 1.5 times more Manganese, 3.3 times more Potassium and 1.3 times more Zinc than Sesame Butter from Roasted Kernels.
• Both Sesame Butter from Roasted Kernels and Roasted Glandless Cottonseed Kernels have similar amounts of Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Sesame Butter from Roasted Kernels have 1.5 times more Fat, 5.9 times more Omega 3, 1.3 times more Omega 6 and 1.7 times more Fiber than Roasted Glandless Cottonseed Kernels.
• While Roasted Glandless Cottonseed Kernels contain 1.3 times more Saturated Fat and 1.9 times more Protein than Sesame Butter from Roasted Kernels.
• Both Sesame Butter from Roasted Kernels and Roasted Glandless Cottonseed Kernels have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Sesame Butter from Roasted Kernels as well as Roasted Glandless Cottonseed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.