Comparing Nutrients in 1 pound Dry Roasted Walnuts with Salt VS Tahini

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Tahini	11%	76%	13%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Tahini	Recommended Dietary Allowance
Energy	101% 2917kcal	93% 2699kcal	2900kcal per day for Men 19-50 years
Fat	284% 275g	251% 244g	97g per day for Men 19-50 years
Saturated Fat	76% 24.3g	107% 34g	32g per day for Men 19-50 years
Omega 3	2408% 38.5g	115% 1.85g	1.6g per day for Men 19-50 years
Omega 6	952% 162g	617% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.3% 81g	74% 96g	130g per day for Men 19-50 years
Sugars	22.3% 16g	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	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	84.8% 32.2g	111% 42g	38g per day for Men 19-50 years
Protein	116% 65g	138% 77g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Tahini	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	197% 2.36mg	461% 5.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	155% 24.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	63% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	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	103% 413μg	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	7.06% 6.35mg	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	27.2% 4.1mg	7.56% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Tahini	Recommended Dietary Allowance
Calcium	32.2% 322mg	193% 1932mg	1000mg per day for Men 19-50 years
Copper	749% 6.74mg	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	146% 11.7mg	507% 40.6mg	8mg per day for Men 19-50 years
Magnesium	163% 685mg	103% 431mg	420mg per day for Men 19-50 years
Manganese	NA	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	213% 1492mg	474% 3320mg	700mg per day for Men 19-50 years
Potassium	61.2% 2082mg	55.2% 1878mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	284% 156μg	55μg per day for Men 19-50 years
Sodium	194% 2917mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	123% 13.5mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.37% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Walnuts with Salt VS Tahini per 1 lb

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

Lets compare vitamin content per 1 pound of Dry Roasted Walnuts with Salt vs Tahini:

• 1 pound of Dry Roasted Walnuts with Salt has 3.5 times more Vitamin B6, 3.6 times more Vitamin E and more Vitamin K than Tahini.
• While 1 lb of Sesame Butter from Roasted Kernels contains 2.3 times more Vitamin B1, 1.6 times more Vitamin B2 and 2.5 times more Vitamin B3 than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Tahini provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Tahini have insufficient amounts of Vitamin E and Vitamin K
• Both Dry Roasted Walnuts with Salt 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 Dry Roasted Walnuts with Salt vs Tahini:

• 1 pound of Dry Roasted Walnuts with Salt has 1.6 times more Magnesium and 5.6 times more Sodium than Tahini.
• While 1 lb of Sesame Butter from Roasted Kernels contains 6 times more Calcium, 3.5 times more Iron, 2.2 times more Phosphorus, 6.9 times more Selenium and 1.6 times more Zinc than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Tahini contain similar levels of Copper and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dry Roasted Walnuts with Salt has 20.9 times more Omega 3, 1.5 times more Omega 6 and 7.3 times more Sugars than Tahini.
• While 1 lb of Sesame Butter from Roasted Kernels contains 1.4 times more Saturated Fat and 1.3 times more Fiber than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Tahini offer comparable quantities of Energy, Fat, Carbohydrate and Protein per one pound.