Comparing Nutrients in 300 calories Sesame Butter VS Raw Tahini

Weight per 300 calories

• Sesame Butter: 51.2g
• Raw Tahini: 49.4g

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

Discover which food has more nutrients per 300 calories - Sesame Butter or Raw Tahini?

Macros Ratio

	Protein	Fat	Carbs
Sesame Butter	12%	73%	15%
Raw Tahini	11%	78%	11%

Macro Nutrients

	Sesame Butter	Raw Tahini	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	28.8% 28g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.65g	12.2% 3.9g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	66% 11.2g	70.6% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.47% 12.3g	6.8% 8.84g	130g per day for Men 19-50 years
Sugars	NA	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	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	7.4% 2.8g	12% 4.6g	38g per day for Men 19-50 years
Protein	16.5% 9.26g	16% 8.87g	56g per day for Men 19-50 years

Vitamins

	Sesame Butter	Raw Tahini	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	0.16% 1.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	65.4% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.88% 0.1mg	4.56% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.4% 3.43mg	17.4% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.53% 0.027mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	5.66% 0.074mg	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	12.8% 51μg	12% 48.4μg	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% 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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Butter	Raw Tahini	Recommended Dietary Allowance
Calcium	49% 491mg	6.97% 69.7mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	81.7% 0.74mg	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	123% 9.83mg	39.2% 3.14mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	41.5% 174mg	420mg per day for Men 19-50 years
Manganese	56.5% 1.3mg	31.3% 0.72mg	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	48% 337mg	55.8% 390mg	700mg per day for Men 19-50 years
Potassium	8.76% 298mg	6.67% 227mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	NA	55μg per day for Men 19-50 years
Sodium	0.41% 6.14mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	34% 3.73mg	47% 5.16mg	11mg per day for Men 19-50 years
Water	0.022% 0.82g	0.04% 1.5g	3700g per day for Men 19-50 years

Sesame Butter VS Raw Tahini Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Sesame Butter or Raw Tahini?

Lets compare vitamin content per 300 calories of Sesame Butter vs Raw Tahini:

• 300 calories of Sesame Butter have 1.7 times more Vitamin B2, 1.2 times more Vitamin B3 and 5.7 times more Vitamin B6 than Raw Tahini.
• While 300 kcal of Sesame Butter from Hulled Raw Kernels contain 6.4 times more Vitamin B1 and 12.9 times more Vitamin B5 than Sesame Butter paste.
• Both Sesame Butter and Raw Tahini provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Sesame Butter have insufficient amounts of Vitamin B5
• 300 calories of Raw Tahini have insufficient amounts of Vitamin B2 and Vitamin B6
• Both Sesame Butter paste as well as Sesame Butter from Hulled Raw Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Sesame Butter vs Raw Tahini:

• 300 calories of Sesame Butter have 7.1 times more Calcium, 2.9 times more Copper, 3.1 times more Iron, 1.8 times more Manganese and 1.3 times more Potassium than Raw Tahini.
• While 300 kcal of Sesame Butter from Hulled Raw Kernels contain 1.4 times more Zinc than Sesame Butter paste.
• Both Sesame Butter and Raw Tahini contain similar levels of Magnesium and Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sesame Butter have 1.4 times more Carbohydrate than Raw Tahini.
• While 300 kcal of Sesame Butter from Hulled Raw Kernels contain 1.6 times more Fiber than Sesame Butter paste.
• Both Sesame Butter and Raw Tahini offer comparable quantities of Energy, Fat, Saturated Fat, Omega 3, Omega 6 and Protein per 300 calories.