Comparing Nutrients in 1 pound Walnuts VS Tahini

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Tahini	11%	76%	13%

Macro Nutrients

	Walnuts	Tahini	Recommended Dietary Allowance
Energy	102% 2966kcal	93% 2699kcal	2900kcal per day for Men 19-50 years
Fat	305% 296g	251% 244g	97g per day for Men 19-50 years
Saturated Fat	87% 27.8g	107% 34g	32g per day for Men 19-50 years
Omega 3	2574% 41g	115% 1.85g	1.6g per day for Men 19-50 years
Omega 6	1016% 173g	617% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62g	74% 96g	130g per day for Men 19-50 years
Sugars	16.3% 12g	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	0.56% 0.41g	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	% 0.36g	NA	g per day for Men 19-50 years
Sucrose	% 11g	NA	g per day for Men 19-50 years
Fiber	80% 30.4g	111% 42g	38g per day for Men 19-50 years
Protein	123% 69g	138% 77g	56g per day for Men 19-50 years

Vitamins

	Walnuts	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	129% 1.55mg	461% 5.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	155% 24.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.7% 2.6mg	63% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.44mg	52% 0.68mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	262% 78.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	111% 445μg	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	6.55% 5.9mg	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	21% 3.18mg	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

	Walnuts	Tahini	Recommended Dietary Allowance
Calcium	44.5% 445mg	193% 1932mg	1000mg per day for Men 19-50 years
Copper	799% 7.2mg	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	165% 13mg	507% 40.6mg	8mg per day for Men 19-50 years
Magnesium	171% 717mg	103% 431mg	420mg per day for Men 19-50 years
Manganese	673% 15.5mg	287% 6.6mg	2.3mg per day for Men 19-50 years
Molybdenum	212% 95μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	224% 1569mg	474% 3320mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	55.2% 1878mg	3400mg per day for Men 19-50 years
Selenium	40.4% 22.2μg	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	127% 14mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.5% 18.5g	0.37% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Tahini per 1 lb

Compare the macro and micronutrient content in 1 lb of 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 Walnuts vs Tahini:

• 1 pound of Walnuts has 3.6 times more Vitamin B6, 2.8 times more Vitamin E and more Vitamin K than Tahini.
• While 1 lb of Sesame Butter from Roasted Kernels contains 3.6 times more Vitamin B1, 3.2 times more Vitamin B2 and 4.8 times more Vitamin B3 than English Walnuts.
• Both Walnuts and Tahini provide similar amounts of Vitamin B5 and Vitamin B9 per one pound.
• 1 pound of Tahini have insufficient amounts of Vitamin E and Vitamin K
• Both English 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 Walnuts vs Tahini:

• 1 pound of Walnuts has 1.7 times more Magnesium and 2.3 times more Manganese than Tahini.
• While 1 lb of Sesame Butter from Roasted Kernels contains 4.3 times more Calcium, 3.1 times more Iron, 2.1 times more Phosphorus, 7 times more Selenium, 57.5 times more Sodium and 1.5 times more Zinc than English Walnuts.
• Both Walnuts and Tahini contain similar levels of Copper and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Walnuts has 1.2 times more Fat, 22.3 times more Omega 3, 1.6 times more Omega 6 and 5.3 times more Sugars than Tahini.
• While 1 lb of Sesame Butter from Roasted Kernels contains 1.5 times more Carbohydrate and 1.4 times more Fiber than English Walnuts.
• Both Walnuts and Tahini offer comparable quantities of Energy, Saturated Fat and Protein per one pound.