Comparing Nutrients in 300 calories Plain Almond Butter VS Raw Whole Tahini

Weight per 300 calories

• Plain Almond Butter: 49g
• Raw Whole Tahini: 52.6g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Plain Almond Butter or Raw Whole Tahini?

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter	13%	76%	11%
Raw Whole Tahini	12%	71%	17%

Macro Nutrients

	Plain Almond Butter	Raw Whole Tahini	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28% 27g	26% 25.3g	97g per day for Men 19-50 years
Saturated Fat	6.34% 2.03g	11% 3.54g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	39% 6.65g	64% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.07% 9.2g	10.6% 13.8g	130g per day for Men 19-50 years
Sugars	3% 2.16g	NA	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	0% 0g	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	% 0.01g	NA	g per day for Men 19-50 years
Sucrose	% 2.12g	NA	g per day for Men 19-50 years
Fiber	13.2% 5.03g	13% 4.9g	38g per day for Men 19-50 years
Protein	18.3% 10.2g	16.7% 9.37g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	Raw Whole Tahini	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.18% 1.58μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.67% 0.02mg	56.3% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.3% 0.46mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.63% 1.54mg	19.5% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.1% 0.16mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.87% 0.05mg	6.03% 0.078mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	93% 28μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.47% 26μg	13% 51.6μg	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	79% 12mg	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

	Plain Almond Butter	Raw Whole Tahini	Recommended Dietary Allowance
Calcium	17% 170mg	22% 221mg	1000mg per day for Men 19-50 years
Copper	50.7% 0.46mg	95% 0.85mg	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	21.3% 1.7mg	16.5% 1.32mg	8mg per day for Men 19-50 years
Magnesium	32.5% 136mg	12% 50.5mg	420mg per day for Men 19-50 years
Manganese	45.3% 1.04mg	33.3% 0.77mg	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	35.5% 248mg	56.5% 396mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	6.4% 218mg	3400mg per day for Men 19-50 years
Selenium	2.13% 1.17μg	NA	55μg per day for Men 19-50 years
Sodium	0.23% 3.42mg	2.6% 39mg	1500mg per day for Men 19-50 years
Zinc	14.6% 1.6mg	22.2% 2.44mg	11mg per day for Men 19-50 years
Water	0.022% 0.8g	0.043% 1.58g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Plain Almond Butter vs Raw Whole Tahini:

• Plain Almond Butter no Salt has 1.7 times more Vitamin B2 than Raw Whole Tahini.
• While Raw Whole Tahini contains 33.7 times more Vitamin B1, 2 times more Vitamin B3, 2.4 times more Vitamin B5, 1.6 times more Vitamin B6 and 2 times more Vitamin B9 than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt as well as Raw Whole Tahini have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Plain Almond Butter vs Raw Whole Tahini:

• Plain Almond Butter no Salt has 1.3 times more Iron, 2.7 times more Magnesium, 1.4 times more Manganese and 1.7 times more Potassium than Raw Whole Tahini.
• While Raw Whole Tahini contains 1.3 times more Calcium, 1.9 times more Copper, 1.6 times more Phosphorus and 1.5 times more Zinc than Plain Almond Butter no Salt.

Comparison of macro-nutrients per 300 calories:

• Raw Whole Tahini contains 1.7 times more Saturated Fat, 55.9 times more Omega 3, 1.6 times more Omega 6 and 1.5 times more Carbohydrate than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Raw Whole Tahini have similar amounts of Energy, Fat, Fiber and Protein per 300 kcal.
• Both Plain Almond Butter no Salt as well as Raw Whole Tahini have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.