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

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Raw Tahini	11%	78%	11%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Raw Tahini	Recommended Dietary Allowance
Energy	101% 2917kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	284% 275g	264% 256g	97g per day for Men 19-50 years
Saturated Fat	76% 24.3g	112% 36g	32g per day for Men 19-50 years
Omega 3	2408% 38.5g	121% 1.94g	1.6g per day for Men 19-50 years
Omega 6	952% 162g	648% 110g	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	62.4% 81g	130g per day for Men 19-50 years
Sugars	22.3% 16g	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	84.8% 32.2g	111% 42g	38g per day for Men 19-50 years
Protein	116% 65g	145% 81.4g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Raw 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	600% 7.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	160% 25.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	63% 3.15mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Raw Tahini	Recommended Dietary Allowance
Calcium	32.2% 322mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	749% 6.74mg	750% 6.75mg	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	360% 29mg	8mg per day for Men 19-50 years
Magnesium	163% 685mg	381% 1601mg	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	512% 3583mg	700mg per day for Men 19-50 years
Potassium	61.2% 2082mg	61.2% 2082mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	NA	55μg per day for Men 19-50 years
Sodium	194% 2917mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	123% 13.5mg	431% 47.4mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.37% 13.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Dry Roasted Walnuts with Salt versus 1 lb of Raw 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 Raw Tahini:

• 1 pound of Dry Roasted Walnuts with Salt has 2.5 times more Vitamin B2 and 3.5 times more Vitamin B6 than Raw Tahini.
• While 1 lb of Sesame Butter from Hulled Raw Kernels contains 3 times more Vitamin B1 and 2.5 times more Vitamin B3 than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Raw Tahini provide similar amounts of Vitamin B9 per one pound.
• Both Dry Roasted Walnuts with Salt as well as Sesame Butter from Hulled Raw 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 Raw Tahini:

• 1 pound of Dry Roasted Walnuts with Salt has 643 times more Sodium than Raw Tahini.
• While 1 lb of Sesame Butter from Hulled Raw Kernels contains 2 times more Calcium, 2.5 times more Iron, 2.3 times more Magnesium, 2.4 times more Phosphorus and 3.5 times more Zinc than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Raw 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 19.9 times more Omega 3 and 1.5 times more Omega 6 than Raw Tahini.
• While 1 lb of Sesame Butter from Hulled Raw Kernels contains 1.5 times more Saturated Fat, 1.3 times more Fiber and 1.3 times more Protein than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Raw Tahini offer comparable quantities of Energy, Fat and Carbohydrate per one pound.