Comparing Nutrients in 1 pound Raw Whole Tahini VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Raw Whole Tahini	12%	71%	17%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Raw Whole Tahini	Roasted Cashews	Recommended Dietary Allowance
Energy	89% 2585kcal	89.8% 2604kcal	2900kcal per day for Men 19-50 years
Fat	224% 218g	217% 210g	97g per day for Men 19-50 years
Saturated Fat	95% 30.5g	130% 41.5g	32g per day for Men 19-50 years
Omega 3	103% 1.65g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	551% 94g	204% 34.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	114% 148g	130g per day for Men 19-50 years
Sugars	NA	31.3% 22.7g	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	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	111% 42g	36% 13.6g	38g per day for Men 19-50 years
Protein	144% 80.8g	124% 69.4g	56g per day for Men 19-50 years

Vitamins

	Raw Whole Tahini	Roasted Cashews	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	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	178% 2.3mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	168% 27mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63% 3.15mg	111% 5.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52% 0.68mg	89.3% 1.16mg	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	111% 445μg	78.2% 313μg	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	28% 4.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	131% 157μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Whole Tahini	Roasted Cashews	Recommended Dietary Allowance
Calcium	191% 1905mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	815% 7.34mg	1119% 10mg	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	340% 27.2mg	8mg per day for Men 19-50 years
Magnesium	104% 435mg	281% 1179mg	420mg per day for Men 19-50 years
Manganese	287% 6.6mg	163% 3.75mg	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	487% 3411mg	318% 2223mg	700mg per day for Men 19-50 years
Potassium	55.2% 1878mg	75.4% 2563mg	3400mg per day for Men 19-50 years
Selenium	NA	96% 53μg	55μg per day for Men 19-50 years
Sodium	22.4% 336mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	231% 25.4mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	0.21% 7.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Whole Tahini VS Roasted Cashews per 1 lb

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

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

• 1 pound of Raw Whole Tahini has 6.4 times more Vitamin B1, 2.6 times more Vitamin B2, 4.2 times more Vitamin B3 and 1.4 times more Vitamin B9 than Roasted Cashews.
• While 1 lb of Dry Roasted Cashew Nuts contains 1.8 times more Vitamin B5 and 1.7 times more Vitamin B6 than Raw Whole Tahini.
• Both Raw Whole Tahini as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Raw Whole Tahini vs Roasted Cashews:

• 1 pound of Raw Whole Tahini has 9.3 times more Calcium, 1.8 times more Manganese, 1.5 times more Phosphorus and 4.6 times more Sodium than Roasted Cashews.
• While 1 lb of Dry Roasted Cashew Nuts contains 1.4 times more Copper, 2.4 times more Iron, 2.7 times more Magnesium and 1.4 times more Potassium than Raw Whole Tahini.
• Both Raw Whole Tahini and Roasted Cashews contain similar levels of Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw Whole Tahini has 2.3 times more Omega 3, 2.7 times more Omega 6 and 3.1 times more Fiber than Roasted Cashews.
• While 1 lb of Dry Roasted Cashew Nuts contains 1.4 times more Saturated Fat than Raw Whole Tahini.
• Both Raw Whole Tahini and Roasted Cashews offer comparable quantities of Energy, Fat, Carbohydrate and Protein per one pound.