Comparing Nutrients in 500 calories Tahini VS Roasted Breadfruit Seeds

Weight per 500 calories

• Tahini: 84g
• Roasted Breadfruit Seeds: 242g

Tahini has 2.9 times more energy per 100g than Roasted Breadfruit Seeds. It has very high energy density when compared to other foods. Roasted Breadfruit Seeds having above average energy density.

Discover which food has more nutrients per 500 calories - Tahini or Roasted Breadfruit Seeds?

Macros Ratio

	Protein	Fat	Carbs
Tahini	11%	76%	13%
Roasted Breadfruit Seeds	12%	12%	76%

Macro Nutrients

	Tahini	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46.6% 45g	6.72% 6.52g	97g per day for Men 19-50 years
Saturated Fat	19.8% 6.33g	5.5% 1.76g	32g per day for Men 19-50 years
Omega 3	21.4% 0.34g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	114% 19.4g	15.7% 2.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 18g	74.5% 97g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	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	20.6% 7.8g	38% 14.5g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	26.7% 15g	56g per day for Men 19-50 years

Vitamins

	Tahini	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Vitamin A	0.28% 2.52μg	4.03% 36.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.4% 1.03mg	82.5% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.6% 0.4mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.58mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	48.8% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.63% 0.13mg	78% 1mg	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	20.6% 82.4μg	35.6% 143μg	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	20.4% 18.4mg	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	1.4% 0.21mg	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	Roasted Breadfruit Seeds	Recommended Dietary Allowance
Calcium	35.8% 358mg	20.8% 208mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	355% 3.2mg	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	94% 7.52mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	17% 0.39mg	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	88% 615mg	60.4% 423mg	700mg per day for Men 19-50 years
Potassium	10.2% 348mg	77% 2614mg	3400mg per day for Men 19-50 years
Selenium	52.6% 29μg	NA	55μg per day for Men 19-50 years
Sodium	6.44% 97mg	4.5% 67.6mg	1500mg per day for Men 19-50 years
Zinc	35.3% 3.9mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	0.069% 2.56g	3.24% 120g	3700g per day for Men 19-50 years

Tahini VS Roasted Breadfruit Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tahini or Roasted Breadfruit Seeds?

Lets compare vitamin content per 500 calories of Tahini vs Roasted Breadfruit Seeds:

• 500 kcal of Roasted Breadfruit Seeds contain 1.5 times more Vitamin B2, 3.9 times more Vitamin B3, 4.2 times more Vitamin B5, 8.1 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin C than Sesame Butter from Roasted Kernels.
• Both Tahini and Roasted Breadfruit Seeds provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Tahini have insufficient amounts of Vitamin B6 and Vitamin C
• Both Sesame Butter from Roasted Kernels as well as Roasted Breadfruit Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tahini vs Roasted Breadfruit Seeds:

• 500 calories of Tahini have 1.7 times more Calcium, 3.5 times more Iron, 3.1 times more Manganese, 1.5 times more Phosphorus and 1.6 times more Zinc than Roasted Breadfruit Seeds.
• While 500 kcal of Roasted Breadfruit Seeds contain 2.4 times more Copper, 1.9 times more Magnesium and 7.5 times more Potassium than Sesame Butter from Roasted Kernels.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tahini have 6.9 times more Fat, 3.6 times more Saturated Fat and 7.3 times more Omega 6 than Roasted Breadfruit Seeds.
• While 500 kcal of Roasted Breadfruit Seeds contain 2.3 times more Omega 3, 5.4 times more Carbohydrate and 1.9 times more Fiber than Sesame Butter from Roasted Kernels.
• Both Tahini and Roasted Breadfruit Seeds offer comparable quantities of Energy and Protein per 500 calories.