Comparing Nutrients in 1 pound Boiled Peanuts with Salt VS Tahini

Macros Ratio

	Protein	Fat	Carbs
Boiled Peanuts with Salt	16%	59%	25%
Tahini	11%	76%	13%

Macro Nutrients

	Boiled Peanuts with Salt	Tahini	Recommended Dietary Allowance
Energy	49.7% 1442kcal	93% 2699kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	251% 244g	97g per day for Men 19-50 years
Saturated Fat	43.3% 14g	107% 34g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	115% 1.85g	1.6g per day for Men 19-50 years
Omega 6	186% 31.5g	617% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	74% 96g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	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	105% 40g	111% 42g	38g per day for Men 19-50 years
Protein	109% 61.2g	138% 77g	56g per day for Men 19-50 years

Vitamins

	Boiled Peanuts with Salt	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	98% 1.17mg	461% 5.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 24mg	155% 24.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75% 3.74mg	63% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	85% 340μg	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	0% 0mg	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	124% 18.6mg	7.56% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Peanuts with Salt	Tahini	Recommended Dietary Allowance
Calcium	25% 249mg	193% 1932mg	1000mg per day for Men 19-50 years
Copper	251% 2.26mg	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	57.3% 4.6mg	507% 40.6mg	8mg per day for Men 19-50 years
Magnesium	110% 463mg	103% 431mg	420mg per day for Men 19-50 years
Manganese	202% 4.64mg	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	128% 898mg	474% 3320mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	55.2% 1878mg	3400mg per day for Men 19-50 years
Selenium	36.3% 20μg	284% 156μg	55μg per day for Men 19-50 years
Sodium	227% 3406mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	75.5% 8.3mg	191% 21mg	11mg per day for Men 19-50 years
Water	5.12% 190g	0.37% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Peanuts with Salt VS Tahini per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Peanuts 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 Boiled Peanuts with Salt vs Tahini:

• 1 pound of Boiled Peanuts with Salt has 16.4 times more Vitamin E than Tahini.
• While 1 lb of Sesame Butter from Roasted Kernels contains 4.7 times more Vitamin B1, 7.5 times more Vitamin B2 and 1.3 times more Vitamin B9 than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Tahini provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Tahini have insufficient amounts of Vitamin E
• Both Boiled Peanuts with Salt as well as Sesame Butter from Roasted Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Boiled Peanuts with Salt vs Tahini:

• 1 pound of Boiled Peanuts with Salt has 6.5 times more Sodium than Tahini.
• While 1 lb of Sesame Butter from Roasted Kernels contains 7.7 times more Calcium, 3.2 times more Copper, 8.9 times more Iron, 1.4 times more Manganese, 3.7 times more Phosphorus, 2.3 times more Potassium, 7.8 times more Selenium and 2.5 times more Zinc than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Tahini contain similar levels of Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Peanuts with Salt has 5 times more Sugars than Tahini.
• While 1 lb of Sesame Butter from Roasted Kernels contains 1.9 times more Energy, 2.4 times more Fat, 2.5 times more Saturated Fat, 407 times more Omega 3, 3.3 times more Omega 6 and 1.3 times more Protein than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Tahini offer comparable quantities of Carbohydrate and Fiber per one pound.
• 1 pound of Boiled Peanuts with Salt provide inadequate amounts of Omega 3