Comparing Nutrients in 1 pound Black Walnuts VS Tahini

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Tahini	11%	76%	13%

Macro Nutrients

	Black Walnuts	Tahini	Recommended Dietary Allowance
Energy	97% 2808kcal	93% 2699kcal	2900kcal per day for Men 19-50 years
Fat	277% 269g	251% 244g	97g per day for Men 19-50 years
Saturated Fat	49.4% 15.8g	107% 34g	32g per day for Men 19-50 years
Omega 3	759% 12g	115% 1.85g	1.6g per day for Men 19-50 years
Omega 6	901% 153g	617% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.5g	74% 96g	130g per day for Men 19-50 years
Sugars	6.9% 5g	3.07% 2.22g	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	0.31% 0.23g	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	% 0.23g	NA	g per day for Men 19-50 years
Sucrose	% 4.54g	NA	g per day for Men 19-50 years
Fiber	81% 31g	111% 42g	38g per day for Men 19-50 years
Protein	195% 109g	138% 77g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Tahini	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	461% 5.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	155% 24.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	151% 7.53mg	63% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	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	35% 141μg	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	8.57% 7.7mg	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	63% 9.43mg	7.56% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Tahini	Recommended Dietary Allowance
Calcium	27.7% 277mg	193% 1932mg	1000mg per day for Men 19-50 years
Copper	685% 6.17mg	811% 7.3mg	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	177% 14mg	507% 40.6mg	8mg per day for Men 19-50 years
Magnesium	217% 912mg	103% 431mg	420mg per day for Men 19-50 years
Manganese	768% 17.7mg	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	332% 2327mg	474% 3320mg	700mg per day for Men 19-50 years
Potassium	69.8% 2372mg	55.2% 1878mg	3400mg per day for Men 19-50 years
Selenium	140% 77μg	284% 156μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	139% 15.3mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.56% 20.7g	0.37% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Walnuts VS Tahini per 1 lb

Compare the macro and micronutrient content in 1 lb of Black Walnuts versus 1 lb of Tahini to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Black Walnuts vs Tahini:

• 1 pound of Black Walnuts has 2.4 times more Vitamin B5, 3.9 times more Vitamin B6, 8.3 times more Vitamin E and more Vitamin K than Tahini.
• While 1 lb of Sesame Butter from Roasted Kernels contains 21.4 times more Vitamin B1, 3.6 times more Vitamin B2, 11.6 times more Vitamin B3 and 3.2 times more Vitamin B9 than Dried Black Walnuts.
• 1 pound of Tahini have insufficient amounts of Vitamin E and Vitamin K
• Both Dried Black Walnuts as well as Sesame Butter from Roasted Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Black Walnuts vs Tahini:

• 1 pound of Black Walnuts has 2.1 times more Magnesium, 2.7 times more Manganese and 1.3 times more Potassium than Tahini.
• While 1 lb of Sesame Butter from Roasted Kernels contains 7 times more Calcium, 2.9 times more Iron, 1.4 times more Phosphorus, 2 times more Selenium, 57.5 times more Sodium and 1.4 times more Zinc than Dried Black Walnuts.
• Both Black Walnuts and Tahini contain similar levels of Copper per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Black Walnuts has 6.6 times more Omega 3, 1.5 times more Omega 6 and 1.4 times more Protein than Tahini.
• While 1 lb of Sesame Butter from Roasted Kernels contains 2.2 times more Saturated Fat, 2.2 times more Carbohydrate and 1.4 times more Fiber than Dried Black Walnuts.
• Both Black Walnuts and Tahini offer comparable quantities of Energy and Fat per one pound.