Comparing Nutrients in 1 pound Raw Whole Tahini VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Raw Whole Tahini	12%	71%	17%
Almonds	14%	72%	14%

Macro Nutrients

	Raw Whole Tahini	Almonds	Recommended Dietary Allowance
Energy	89% 2585kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	224% 218g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	95% 30.5g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	103% 1.65g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	551% 94g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	111% 42g	149% 56.7g	38g per day for Men 19-50 years
Protein	144% 80.8g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Raw Whole Tahini	Almonds	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	485% 5.8mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	178% 2.3mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	168% 27mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63% 3.15mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52% 0.68mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	111% 445μg	50% 200μg	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	NA	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Whole Tahini	Almonds	Recommended Dietary Allowance
Calcium	191% 1905mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	815% 7.34mg	520% 4.68mg	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	142% 11.4mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	104% 435mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	287% 6.6mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	487% 3411mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	55.2% 1878mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	NA	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	22.4% 336mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Raw Whole Tahini vs Almonds:

• Raw Whole Tahini has 6.3 times more Vitamin B1, 1.6 times more Vitamin B3, 1.5 times more Vitamin B5 and 2.2 times more Vitamin B9 than Almonds.
• While Almonds contain 2.2 times more Vitamin B2 than Raw Whole Tahini.
• Both Raw Whole Tahini and Almonds have similar amounts of Vitamin B6 per 1 lb.
• Both Raw Whole Tahini as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Raw Whole Tahini vs Almonds:

• Raw Whole Tahini has 1.6 times more Calcium, 1.6 times more Copper, 1.6 times more Phosphorus, 74 times more Sodium and 1.5 times more Zinc than Almonds.
• While Almonds contain 1.5 times more Iron, 2.8 times more Magnesium, 1.5 times more Manganese and 1.8 times more Potassium than Raw Whole Tahini.

Comparison of macro-nutrients per 1 pound:

• Raw Whole Tahini has 1.8 times more Saturated Fat, 121 times more Omega 3, 1.7 times more Omega 6 and 1.2 times more Carbohydrate than Almonds.
• While Almonds contain 1.3 times more Fiber than Raw Whole Tahini.
• Both Raw Whole Tahini and Almonds have similar amounts of Energy, Fat and Protein per 1 lb.
• Both Raw Whole Tahini as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.