Comparing Nutrients in 300 calories Dry Roasted Walnuts with Salt VS Tahini

Weight per 300 calories

• Dry Roasted Walnuts with Salt: 46.7g
• Tahini: 50.4g

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

Discover which food has more nutrients per 300 calories - Dry Roasted Walnuts with Salt or Tahini?

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Tahini	11%	76%	13%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Tahini	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	29.2% 28.3g	28% 27g	97g per day for Men 19-50 years
Saturated Fat	7.8% 2.5g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	248% 3.96g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	68.6% 11.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.4% 8.33g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	0.34% 0.25g	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	8.7% 3.3g	12.3% 4.7g	38g per day for Men 19-50 years
Protein	12% 6.67g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Tahini	Recommended Dietary Allowance
Vitamin A	0.052% 0.47μg	0.17% 1.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.3% 0.24mg	51.3% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.46% 1.03mg	17% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	5.78% 0.075mg	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	10.6% 42.5μg	12.4% 49.4μg	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	0.73% 0.65mg	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	2.8% 0.42mg	0.84% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Tahini	Recommended Dietary Allowance
Calcium	3.3% 33mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	90% 0.81mg	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	15% 1.2mg	56.4% 4.5mg	8mg per day for Men 19-50 years
Magnesium	16.8% 70.5mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	NA	32% 0.73mg	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	22% 153mg	52.7% 369mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	6.14% 209mg	3400mg per day for Men 19-50 years
Selenium	4.24% 2.33μg	31.5% 17.3μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	21% 2.33mg	11mg per day for Men 19-50 years
Water	0.055% 2.05g	0.042% 1.54g	3700g per day for Men 19-50 years

Dry Roasted Walnuts With Salt VS Tahini Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dry Roasted Walnuts with Salt or Tahini?

Lets compare vitamin content per 300 calories of Dry Roasted Walnuts with Salt vs Tahini:

• 300 calories of Dry Roasted Walnuts with Salt have 3.3 times more Vitamin B6 than Tahini.
• While 300 kcal of Sesame Butter from Roasted Kernels contain 2.5 times more Vitamin B1, 1.7 times more Vitamin B2 and 2.7 times more Vitamin B3 than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Tahini provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Tahini have insufficient amounts of Vitamin B6
• Both Dry Roasted Walnuts with Salt as well as Sesame Butter from Roasted Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Dry Roasted Walnuts with Salt vs Tahini:

• 300 calories of Dry Roasted Walnuts with Salt have 1.5 times more Magnesium and 5.2 times more Sodium than Tahini.
• While 300 kcal of Sesame Butter from Roasted Kernels contain 6.5 times more Calcium, 3.8 times more Iron, 2.4 times more Phosphorus, 7.4 times more Selenium and 1.7 times more Zinc than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Tahini contain similar levels of Copper and Potassium per 300 calories.
• 300 calories of Dry Roasted Walnuts with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dry Roasted Walnuts with Salt have 19.3 times more Omega 3 and 1.4 times more Omega 6 than Tahini.
• While 300 kcal of Sesame Butter from Roasted Kernels contain 1.5 times more Saturated Fat, 1.3 times more Carbohydrate, 1.4 times more Fiber and 1.3 times more Protein than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Tahini offer comparable quantities of Energy and Fat per 300 calories.