Comparing Nutrients in 1 pound Tahini VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Tahini	11%	76%	13%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Tahini	Roasted Almonds	Recommended Dietary Allowance
Energy	93% 2699kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	251% 244g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	107% 34g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	115% 1.85g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	617% 105g	345% 58.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	73.3% 95g	130g per day for Men 19-50 years
Sugars	3.07% 2.22g	30.4% 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	0.063% 0.045g	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	% 0.045g	g per day for Men 19-50 years
Sucrose	NA	% 21.5g	g per day for Men 19-50 years
Fiber	111% 42g	130% 49.4g	38g per day for Men 19-50 years
Protein	138% 77g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Tahini	Roasted 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	461% 5.53mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	155% 24.7mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63% 3.14mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52% 0.68mg	47.5% 0.62mg	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	62.4% 249μg	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	7.56% 1.13mg	723% 108mg	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

	Tahini	Roasted Almonds	Recommended Dietary Allowance
Calcium	193% 1932mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	811% 7.3mg	554% 5mg	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	507% 40.6mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	103% 431mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	287% 6.6mg	440% 10mg	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	474% 3320mg	305% 2136mg	700mg per day for Men 19-50 years
Potassium	55.2% 1878mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	284% 156μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	34.8% 522mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	136% 15mg	11mg per day for Men 19-50 years
Water	0.37% 14g	0.3% 11g	3700g per day for Men 19-50 years

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

• Sesame Butter from Roasted Kernels have 15.8 times more Vitamin B1, 1.5 times more Vitamin B3, 2.2 times more Vitamin B5 and 1.8 times more Vitamin B9 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.5 times more Vitamin B2 and 95.6 times more Vitamin E than Sesame Butter from Roasted Kernels.
• Both Sesame Butter from Roasted Kernels and Dry Roasted Almonds have similar amounts of Vitamin B6 per 1 lb.
• Both Sesame Butter from Roasted Kernels as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Tahini vs Roasted Almonds:

• Sesame Butter from Roasted Kernels have 1.6 times more Calcium, 1.5 times more Copper, 2.4 times more Iron, 1.6 times more Phosphorus, 17.2 times more Selenium, 38.3 times more Sodium and 1.4 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.9 times more Magnesium, 1.5 times more Manganese and 1.7 times more Potassium than Sesame Butter from Roasted Kernels.

Comparison of macro-nutrients per 1 pound:

• Sesame Butter from Roasted Kernels have 1.8 times more Saturated Fat, 40.7 times more Omega 3 and 1.8 times more Omega 6 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 9.9 times more Sugars than Sesame Butter from Roasted Kernels.
• Both Sesame Butter from Roasted Kernels and Dry Roasted Almonds have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 1 lb.
• Both Sesame Butter from Roasted Kernels as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.