Comparing Nutrients in 1 pound Dried Beechnuts VS Raw Whole Tahini

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Raw Whole Tahini	12%	71%	17%

Macro Nutrients

	Dried Beechnuts	Raw Whole Tahini	Recommended Dietary Allowance
Energy	90% 2613kcal	89% 2585kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	224% 218g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	95% 30.5g	32g per day for Men 19-50 years
Omega 3	482% 7.7g	103% 1.65g	1.6g per day for Men 19-50 years
Omega 6	491% 83.4g	551% 94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	91% 119g	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	NA	111% 42g	38g per day for Men 19-50 years
Protein	50.2% 28g	144% 80.8g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	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	115% 1.38mg	485% 5.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	178% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	168% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	63% 3.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	52% 0.68mg	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	128% 513μg	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	78% 70.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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

	Dried Beechnuts	Raw Whole Tahini	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	191% 1905mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	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	139% 11mg	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	104% 435mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	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	0% 0mg	487% 3411mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	55.2% 1878mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.81% 30g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Raw Whole Tahini per 1 lb

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

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

• 1 pound of Dried Beechnuts has 1.3 times more Vitamin B5, 4.6 times more Vitamin B6 and more Vitamin C than Raw Whole Tahini.
• While 1 lb of Raw Whole Tahini contains 4.2 times more Vitamin B1, 1.4 times more Vitamin B2 and 6.8 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Raw Whole Tahini provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Raw Whole Tahini have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Raw Whole Tahini have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Dried Beechnuts vs Raw Whole Tahini:

• 1 pound of Dried Beechnuts has 2.5 times more Potassium than Raw Whole Tahini.
• While 1 lb of Raw Whole Tahini contains 420 times more Calcium, 2.4 times more Copper, more Magnesium, more Phosphorus, 1.9 times more Sodium and 12.9 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Raw Whole Tahini contain similar levels of Iron and Manganese per one pound.
• 1 pound of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Beechnuts has 4.7 times more Omega 3 and 1.3 times more Carbohydrate than Raw Whole Tahini.
• While 1 lb of Raw Whole Tahini contains 2.9 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Raw Whole Tahini offer comparable quantities of Energy, Fat, Saturated Fat and Omega 6 per one pound.