Comparing Nutrients in 300 calories Tahini VS Raw Tahini

Weight per 300 calories

• Tahini: 50.4g
• Raw Tahini: 49.4g

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

Which food has more nutrients per 300 calories - Tahini or Raw Tahini?

Macros Ratio

	Protein	Fat	Carbs
Tahini	11%	76%	13%
Raw Tahini	11%	78%	11%

Macro Nutrients

	Tahini	Raw Tahini	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28% 27g	28.8% 28g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	12.2% 3.9g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	68.6% 11.7g	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	8.2% 10.7g	6.8% 8.84g	130g per day for Men 19-50 years
Sugars	0.34% 0.25g	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	12.3% 4.7g	12% 4.6g	38g per day for Men 19-50 years
Protein	15.3% 8.57g	16% 8.87g	56g per day for Men 19-50 years

Vitamins

	Tahini	Raw Tahini	Recommended Dietary Allowance
Vitamin A	0.17% 1.5μg	0.16% 1.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.3% 0.62mg	65.4% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	4.56% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.75mg	17.4% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7% 0.35mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.78% 0.075mg	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	12.4% 49.4μg	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	0.84% 0.13mg	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

	Tahini	Raw Tahini	Recommended Dietary Allowance
Calcium	21.5% 215mg	6.97% 69.7mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	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	56.4% 4.5mg	39.2% 3.14mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	41.5% 174mg	420mg per day for Men 19-50 years
Manganese	32% 0.73mg	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	52.7% 369mg	55.8% 390mg	700mg per day for Men 19-50 years
Potassium	6.14% 209mg	6.67% 227mg	3400mg per day for Men 19-50 years
Selenium	31.5% 17.3μg	NA	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	21% 2.33mg	47% 5.16mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	0.04% 1.5g	3700g per day for Men 19-50 years

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

• Sesame Butter from Roasted Kernels have 4 times more Vitamin B2 than Sesame Butter from Hulled Raw Kernels.
• While Sesame Butter from Hulled Raw Kernels contain 1.3 times more Vitamin B1 than Sesame Butter from Roasted Kernels.
• Both Sesame Butter from Roasted Kernels and Sesame Butter from Hulled Raw Kernels have similar amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 300 kcal.
• Both Sesame Butter from Roasted Kernels as well as Sesame Butter from Hulled Raw Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tahini vs Raw Tahini:

• Sesame Butter from Roasted Kernels have 3.1 times more Calcium, 1.4 times more Iron and 117.3 times more Sodium than Sesame Butter from Hulled Raw Kernels.
• While Sesame Butter from Hulled Raw Kernels contain 3.6 times more Magnesium and 2.2 times more Zinc than Sesame Butter from Roasted Kernels.
• Both Sesame Butter from Roasted Kernels and Sesame Butter from Hulled Raw Kernels have similar amounts of Copper, Manganese, Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Sesame Butter from Roasted Kernels have 1.2 times more Carbohydrate than Sesame Butter from Hulled Raw Kernels.
• Both Sesame Butter from Roasted Kernels and Sesame Butter from Hulled Raw Kernels have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Fiber and Protein per 300 kcal.
• Both Sesame Butter from Roasted Kernels as well as Sesame Butter from Hulled Raw Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.