Comparing Nutrients in 1 kilogram Raw Tahini VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Raw Tahini	11%	78%	11%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Raw Tahini	Dried Beechnuts	Recommended Dietary Allowance
Energy	209% 6070kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	582% 564g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	247% 79g	179% 57g	32g per day for Men 19-50 years
Omega 3	267% 4.27g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	1429% 243g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 179g	258% 335g	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	NA	38g per day for Men 19-50 years
Protein	321% 180g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Raw Tahini	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1323% 16mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	353% 56.4mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	526% 6.84mg	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	283% 1130μg	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	172% 155mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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 Tahini	Dried Beechnuts	Recommended Dietary Allowance
Calcium	141% 1410mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	1653% 15mg	744% 6.7mg	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	794% 63.5mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	840% 3530mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	633% 14.6mg	583% 13.4mg	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	1129% 7900mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	135% 4590mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	950% 105mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	0.81% 30g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Tahini VS Dried Beechnuts per 1 kg

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

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

• 1 kilogram of Raw Tahini has 5.2 times more Vitamin B1 and 6.4 times more Vitamin B3 than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 3.1 times more Vitamin B2, 1.3 times more Vitamin B5, 4.6 times more Vitamin B6 and more Vitamin C than Sesame Butter from Hulled Raw Kernels.
• Both Raw Tahini and Dried Beechnuts provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Raw Tahini have insufficient amounts of Vitamin C
• Both Sesame Butter from Hulled Raw Kernels as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Raw Tahini vs Dried Beechnuts:

• 1 kilogram of Raw Tahini has 141 times more Calcium, 2.2 times more Copper, 2.6 times more Iron, more Magnesium, more Phosphorus and 29 times more Zinc than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 2.2 times more Potassium and 38 times more Sodium than Sesame Butter from Hulled Raw Kernels.
• Both Raw Tahini and Dried Beechnuts contain similar levels of Manganese per one kilogram.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Tahini has 1.4 times more Saturated Fat, 1.3 times more Omega 6 and 2.9 times more Protein than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 4 times more Omega 3 and 1.9 times more Carbohydrate than Sesame Butter from Hulled Raw Kernels.
• Both Raw Tahini and Dried Beechnuts offer comparable quantities of Energy and Fat per one kilogram.