Comparing Nutrients in 300 calories Raw Whole Tahini VS All Flavors Except Macadamia Wheat-based Formulated

Weight per 300 calories

• Raw Whole Tahini: 52.6g
• All Flavors Except Macadamia Wheat-based Formulated: 46.4g

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

Which food has more nutrients per 300 calories - Raw Whole Tahini or All Flavors Except Macadamia Wheat-based Formulated?

Macros Ratio

	Protein	Fat	Carbs
Raw Whole Tahini	12%	71%	17%
All Flavors Except Macadamia Wheat-based Formulated	8%	81%	11%

Macro Nutrients

	Raw Whole Tahini	All Flavors Except Macadamia Wheat-based Formulated	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.3g	29.8% 29g	97g per day for Men 19-50 years
Saturated Fat	11% 3.54g	13.6% 4.34g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	51.5% 0.82g	1.6g per day for Men 19-50 years
Omega 6	64% 11g	61.2% 10.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 13.8g	7.4% 9.64g	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	13% 4.9g	6.35% 2.4g	38g per day for Men 19-50 years
Protein	16.7% 9.37g	11% 6.08g	56g per day for Men 19-50 years

Vitamins

	Raw Whole Tahini	All Flavors Except Macadamia Wheat-based Formulated	Recommended Dietary Allowance
Vitamin A	0.18% 1.58μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.3% 0.68mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.1mg	4.35% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	2.9% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.03% 0.078mg	12.4% 0.16mg	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	13% 51.6μg	14.5% 58μg	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	0.052% 0.046mg	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

	Raw Whole Tahini	All Flavors Except Macadamia Wheat-based Formulated	Recommended Dietary Allowance
Calcium	22% 221mg	1.02% 10.2mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	9.33% 0.084mg	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	16.5% 1.32mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	12% 50.5mg	6.5% 27.4mg	420mg per day for Men 19-50 years
Manganese	33.3% 0.77mg	140% 3.22mg	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	56.5% 396mg	24.2% 170mg	700mg per day for Men 19-50 years
Potassium	6.4% 218mg	4.36% 148mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.6% 39mg	2.8% 42mg	1500mg per day for Men 19-50 years
Zinc	22.2% 2.44mg	12.5% 1.37mg	11mg per day for Men 19-50 years
Water	0.043% 1.58g	0.025% 0.93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Raw Whole Tahini vs All Flavors Except Macadamia Wheat-based Formulated:

• Raw Whole Tahini has 3.6 times more Vitamin B1, 1.9 times more Vitamin B2, 4.5 times more Vitamin B3 and 2.5 times more Vitamin B5 than All Flavors Except Macadamia Wheat-based Formulated no Salt.
• While All Flavors Except Macadamia Wheat-based Formulated no Salt contain 2.1 times more Vitamin B6 than Raw Whole Tahini.
• Both Raw Whole Tahini and All Flavors Except Macadamia Wheat-based Formulated no Salt have similar amounts of Vitamin B9 per 300 kcal.
• Both Raw Whole Tahini as well as All Flavors Except Macadamia Wheat-based Formulated no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Raw Whole Tahini vs All Flavors Except Macadamia Wheat-based Formulated:

• Raw Whole Tahini has 21.7 times more Calcium, 10.1 times more Copper, 1.8 times more Magnesium, 2.3 times more Phosphorus, 1.5 times more Potassium and 1.8 times more Zinc than All Flavors Except Macadamia Wheat-based Formulated no Salt.
• While All Flavors Except Macadamia Wheat-based Formulated no Salt contain 4.2 times more Manganese than Raw Whole Tahini.
• Both Raw Whole Tahini and All Flavors Except Macadamia Wheat-based Formulated no Salt have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Whole Tahini has 1.4 times more Carbohydrate, 2 times more Fiber and 1.5 times more Protein than All Flavors Except Macadamia Wheat-based Formulated no Salt.
• While All Flavors Except Macadamia Wheat-based Formulated no Salt contain 4.3 times more Omega 3 than Raw Whole Tahini.
• Both Raw Whole Tahini and All Flavors Except Macadamia Wheat-based Formulated no Salt have similar amounts of Energy, Fat, Saturated Fat and Omega 6 per 300 kcal.
• Both Raw Whole Tahini as well as All Flavors Except Macadamia Wheat-based Formulated no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.