Comparing Nutrients in 300 calories Walnuts VS Tahini

Weight per 300 calories

• Walnuts: 46g
• 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 - Walnuts or Tahini?

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Tahini	11%	76%	13%

Macro Nutrients

	Walnuts	Tahini	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	28% 27g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.8g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	260% 4.17g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	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	4.84% 6.3g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	1.65% 1.2g	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	0.057% 0.041g	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	% 0.037g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	8.1% 3.07g	12.3% 4.7g	38g per day for Men 19-50 years
Protein	12.5% 7g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Tahini	Recommended Dietary Allowance
Vitamin A	0.051% 0.46μg	0.17% 1.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	51.3% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.3% 0.069mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.23% 0.52mg	17% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.23% 0.26mg	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	26.5% 7.94μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.2% 45μg	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	0.66% 0.6mg	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	2.14% 0.32mg	0.84% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.03% 1.24μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Tahini	Recommended Dietary Allowance
Calcium	4.5% 45mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	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	16.7% 1.33mg	56.4% 4.5mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.5mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	32% 0.73mg	2.3mg per day for Men 19-50 years
Molybdenum	21.4% 9.63μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	22.7% 159mg	52.7% 369mg	700mg per day for Men 19-50 years
Potassium	5.95% 202mg	6.14% 209mg	3400mg per day for Men 19-50 years
Selenium	4.1% 2.25μg	31.5% 17.3μg	55μg per day for Men 19-50 years
Sodium	0.061% 0.92mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	21% 2.33mg	11mg per day for Men 19-50 years
Water	0.05% 1.87g	0.042% 1.54g	3700g per day for Men 19-50 years

Walnuts VS Tahini Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Walnuts or Tahini?

Lets compare vitamin content per 300 calories of Walnuts vs Tahini:

• 300 calories of Walnuts have 3.3 times more Vitamin B6 than Tahini.
• While 300 kcal of Sesame Butter from Roasted Kernels contain 3.9 times more Vitamin B1, 3.5 times more Vitamin B2, 5.3 times more Vitamin B3 and 1.3 times more Vitamin B5 than English Walnuts.
• Both Walnuts and Tahini provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Walnuts have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• 300 calories of Tahini have insufficient amounts of Vitamin B6
• Both English Walnuts 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 Walnuts vs Tahini:

• 300 calories of Walnuts have 1.5 times more Magnesium and 2.1 times more Manganese than Tahini.
• While 300 kcal of Sesame Butter from Roasted Kernels contain 4.8 times more Calcium, 3.4 times more Iron, 2.3 times more Phosphorus, 7.7 times more Selenium and 1.6 times more Zinc than English Walnuts.
• Both Walnuts and Tahini contain similar levels of Copper per 300 calories.
• 300 calories of Walnuts lack sufficient amounts of Calcium, Potassium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Walnuts have 20.3 times more Omega 3 and 1.5 times more Omega 6 than Tahini.
• While 300 kcal of Sesame Butter from Roasted Kernels contain 1.4 times more Saturated Fat, 1.7 times more Carbohydrate and 1.5 times more Fiber than English Walnuts.
• Both Walnuts and Tahini offer comparable quantities of Energy, Fat and Protein per 300 calories.
• 300 calories of Walnuts provide inadequate amounts of Carbohydrate