Comparing Nutrients in 1 pound Tahini VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Tahini	11%	76%	13%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Tahini	Glazed Walnuts	Recommended Dietary Allowance
Energy	93% 2699kcal	78.2% 2268kcal	2900kcal per day for Men 19-50 years
Fat	251% 244g	167% 162g	97g per day for Men 19-50 years
Saturated Fat	107% 34g	50.6% 16g	32g per day for Men 19-50 years
Omega 3	115% 1.85g	NA	1.6g per day for Men 19-50 years
Omega 6	617% 105g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	166% 216g	130g per day for Men 19-50 years
Sugars	3.07% 2.22g	201% 146g	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	43% 16.3g	38g per day for Men 19-50 years
Protein	138% 77g	67% 37.6g	56g per day for Men 19-50 years

Vitamins

	Tahini	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	461% 5.53mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	155% 24.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63% 3.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52% 0.68mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.56% 1.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tahini	Glazed Walnuts	Recommended Dietary Allowance
Calcium	193% 1932mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	811% 7.3mg	NA	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	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	103% 431mg	NA	420mg per day for Men 19-50 years
Manganese	287% 6.6mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	55.2% 1878mg	31% 1052mg	3400mg per day for Men 19-50 years
Selenium	284% 156μg	NA	55μg per day for Men 19-50 years
Sodium	34.8% 522mg	135% 2023mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	NA	11mg per day for Men 19-50 years
Water	0.37% 14g	0.77% 28.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Tahini VS Glazed Walnuts per 1 lb

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

Lets compare vitamin content per 1 pound of Tahini vs Glazed Walnuts:

• Both Sesame Butter from Roasted Kernels and Glazed Walnuts have similar amounts of vitamins per 1 lb
• Both Sesame Butter from Roasted Kernels as well as Glazed Walnuts have insufficient amounts of Vitamin C in one pound.

Comparing minerals per 1 pound for Tahini vs Glazed Walnuts:

• 1 pound of Tahini has 6 times more Calcium, 6.9 times more Iron and 1.8 times more Potassium than Glazed Walnuts.
• While 1 lb of Glazed Walnuts contains 3.9 times more Sodium than Sesame Butter from Roasted Kernels.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tahini has 1.5 times more Fat, 2.1 times more Saturated Fat, 2.6 times more Fiber and 2.1 times more Protein than Glazed Walnuts.
• While 1 lb of Glazed Walnuts contains 2.2 times more Carbohydrate and 65.6 times more Sugars than Sesame Butter from Roasted Kernels.
• Both Tahini and Glazed Walnuts offer comparable quantities of Energy per one pound.