Comparing Nutrients in 1 pound Peanuts VS Tahini

Macros Ratio

	Protein	Fat	Carbs
Peanuts	17%	73%	10%
Tahini	11%	76%	13%

Macro Nutrients

	Peanuts	Tahini	Recommended Dietary Allowance
Energy	88.7% 2572kcal	93% 2699kcal	2900kcal per day for Men 19-50 years
Fat	230% 223g	251% 244g	97g per day for Men 19-50 years
Saturated Fat	89% 28.5g	107% 34g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	115% 1.85g	1.6g per day for Men 19-50 years
Omega 6	415% 70.6g	617% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.3% 73g	74% 96g	130g per day for Men 19-50 years
Sugars	29.5% 21.4g	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	101% 38.6g	111% 42g	38g per day for Men 19-50 years
Protein	209% 117g	138% 77g	56g per day for Men 19-50 years

Vitamins

	Peanuts	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	242% 2.9mg	461% 5.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	342% 54.7mg	155% 24.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	161% 8.03mg	63% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	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	272% 1089μg	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	252% 37.8mg	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

	Peanuts	Tahini	Recommended Dietary Allowance
Calcium	41.7% 417mg	193% 1932mg	1000mg per day for Men 19-50 years
Copper	577% 5.2mg	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	260% 20.8mg	507% 40.6mg	8mg per day for Men 19-50 years
Magnesium	181% 762mg	103% 431mg	420mg per day for Men 19-50 years
Manganese	381% 8.77mg	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	244% 1706mg	474% 3320mg	700mg per day for Men 19-50 years
Potassium	94% 3198mg	55.2% 1878mg	3400mg per day for Men 19-50 years
Selenium	59.4% 32.7μg	284% 156μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.8% 29.5g	0.37% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Peanuts VS Tahini per 1 lb

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

Lets compare vitamin content per 1 pound of Peanuts vs Tahini:

• 1 pound of Peanuts has 2.2 times more Vitamin B3, 2.6 times more Vitamin B5, 2.3 times more Vitamin B6, 2.4 times more Vitamin B9 and 33.3 times more Vitamin E than Tahini.
• While 1 lb of Sesame Butter from Roasted Kernels contains 1.9 times more Vitamin B1 and 3.5 times more Vitamin B2 than Raw Peanuts.
• 1 pound of Tahini have insufficient amounts of Vitamin E
• Both Raw Peanuts 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 Peanuts vs Tahini:

• 1 pound of Peanuts has 1.8 times more Magnesium, 1.3 times more Manganese and 1.7 times more Potassium than Tahini.
• While 1 lb of Sesame Butter from Roasted Kernels contains 4.6 times more Calcium, 1.4 times more Copper, 2 times more Iron, 1.9 times more Phosphorus, 4.8 times more Selenium, 6.4 times more Sodium and 1.4 times more Zinc than Raw Peanuts.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Peanuts has 9.6 times more Sugars and 1.5 times more Protein than Tahini.
• While 1 lb of Sesame Butter from Roasted Kernels contains 135.7 times more Omega 3, 1.5 times more Omega 6 and 1.3 times more Carbohydrate than Raw Peanuts.
• Both Peanuts and Tahini offer comparable quantities of Energy, Fat, Saturated Fat and Fiber per one pound.
• 1 pound of Peanuts provide inadequate amounts of Omega 3