Comparing Nutrients in 500 calories Walnuts VS Tahini

Weight per 500 calories

• Walnuts: 76.5g
• Tahini: 84g

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

Discover which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	51.4% 50g	46.6% 45g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.7g	19.8% 6.33g	32g per day for Men 19-50 years
Omega 3	434% 6.94g	21.4% 0.34g	1.6g per day for Men 19-50 years
Omega 6	171% 29g	114% 19.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.06% 10.5g	13.7% 18g	130g per day for Men 19-50 years
Sugars	2.75% 2g	0.57% 0.41g	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	0.095% 0.069g	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	% 0.061g	NA	g per day for Men 19-50 years
Sucrose	% 1.86g	NA	g per day for Men 19-50 years
Fiber	13.5% 5.12g	20.6% 7.8g	38g per day for Men 19-50 years
Protein	20.8% 11.6g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Tahini	Recommended Dietary Allowance
Vitamin A	0.085% 0.76μg	0.28% 2.52μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	85.4% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.82% 0.11mg	30.6% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.38% 0.86mg	28.6% 4.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.44mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.6% 0.41mg	9.63% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	44% 13.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18.7% 75μg	20.6% 82.4μg	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	1.1% 0.99mg	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	3.57% 0.54mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.72% 2.06μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Tahini	Recommended Dietary Allowance
Calcium	7.5% 75mg	35.8% 358mg	1000mg per day for Men 19-50 years
Copper	135% 1.2mg	150% 1.35mg	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	28% 2.22mg	94% 7.52mg	8mg per day for Men 19-50 years
Magnesium	28.8% 121mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	53% 1.22mg	2.3mg per day for Men 19-50 years
Molybdenum	35.7% 16μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	37.8% 265mg	88% 615mg	700mg per day for Men 19-50 years
Potassium	9.9% 337mg	10.2% 348mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	52.6% 29μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.53mg	6.44% 97mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	35.3% 3.9mg	11mg per day for Men 19-50 years
Water	0.084% 3.1g	0.069% 2.56g	3700g per day for Men 19-50 years

Walnuts VS Tahini Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Walnuts or Tahini?

Lets compare vitamin content per 500 calories of Walnuts vs Tahini:

• 500 calories of Walnuts have 3.3 times more Vitamin B6 than Tahini.
• While 500 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 500 calories.
• 500 calories of Walnuts have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• 500 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 500 calories.

Comparing minerals per 500 calories for Walnuts vs Tahini:

• 500 calories of Walnuts have 1.5 times more Magnesium and 2.1 times more Manganese than Tahini.
• While 500 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 500 calories.
• 500 calories of Walnuts lack sufficient amounts of Calcium, Potassium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Walnuts have 20.3 times more Omega 3 and 1.5 times more Omega 6 than Tahini.
• While 500 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 500 calories.
• 500 calories of Walnuts provide inadequate amounts of Carbohydrate