Comparing Nutrients in 1 pound Plain Almond Butter VS Raw Whole Tahini

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter	13%	76%	11%
Raw Whole Tahini	12%	71%	17%

Macro Nutrients

	Plain Almond Butter	Raw Whole Tahini	Recommended Dietary Allowance
Energy	96% 2785kcal	89% 2585kcal	2900kcal per day for Men 19-50 years
Fat	260% 252g	224% 218g	97g per day for Men 19-50 years
Saturated Fat	59% 19g	95% 30.5g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	103% 1.65g	1.6g per day for Men 19-50 years
Omega 6	363% 61.7g	551% 94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.7% 85.4g	91% 119g	130g per day for Men 19-50 years
Sugars	27.7% 20g	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	0% 0g	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	% 0.091g	NA	g per day for Men 19-50 years
Sucrose	% 19.7g	NA	g per day for Men 19-50 years
Fiber	123% 46.7g	111% 42g	38g per day for Men 19-50 years
Protein	170% 95g	144% 80.8g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	Raw Whole Tahini	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	485% 5.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	328% 4.26mg	178% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.4% 14.3mg	168% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.44mg	63% 3.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	52% 0.68mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	866% 260μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	60% 240μg	111% 445μg	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	0% 0mg	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	732% 110mg	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

	Plain Almond Butter	Raw Whole Tahini	Recommended Dietary Allowance
Calcium	157% 1574mg	191% 1905mg	1000mg per day for Men 19-50 years
Copper	471% 4.24mg	815% 7.34mg	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	198% 16mg	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	104% 435mg	420mg per day for Men 19-50 years
Manganese	420% 9.67mg	287% 6.6mg	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	329% 2304mg	487% 3411mg	700mg per day for Men 19-50 years
Potassium	100% 3393mg	55.2% 1878mg	3400mg per day for Men 19-50 years
Selenium	19.8% 11μg	NA	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.2% 7.44g	0.37% 13.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Plain Almond Butter vs Raw Whole Tahini:

• Plain Almond Butter no Salt has 1.8 times more Vitamin B2 than Raw Whole Tahini.
• While Raw Whole Tahini contains 31.3 times more Vitamin B1, 1.9 times more Vitamin B3, 2.2 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.8 times more Vitamin B9 than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt as well as Raw Whole Tahini have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Plain Almond Butter vs Raw Whole Tahini:

• Plain Almond Butter no Salt has 1.4 times more Iron, 2.9 times more Magnesium, 1.5 times more Manganese and 1.8 times more Potassium than Raw Whole Tahini.
• While Raw Whole Tahini contains 1.7 times more Copper, 1.5 times more Phosphorus, 10.6 times more Sodium and 1.4 times more Zinc than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Raw Whole Tahini have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Whole Tahini contains 1.6 times more Saturated Fat, 51.9 times more Omega 3, 1.5 times more Omega 6 and 1.4 times more Carbohydrate than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Raw Whole Tahini have similar amounts of Energy, Fat, Fiber and Protein per 1 lb.
• Both Plain Almond Butter no Salt as well as Raw Whole Tahini have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.