Comparing Nutrients in 5 ounces Carrots VS Raw Tahini

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Raw Tahini	11%	78%	11%

Macro Nutrients

	Carrots	Raw Tahini	Recommended Dietary Allowance
Energy	2% 58kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	82.5% 80g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	35% 11.2g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	202% 34.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	19.5% 25.4g	130g per day for Men 19-50 years
Sugars	9.27% 6.7g	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	1.08% 0.78g	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	% 0.84g	NA	g per day for Men 19-50 years
Sucrose	% 5.1g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	34.7% 13g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	45.4% 25.4g	56g per day for Men 19-50 years

Vitamins

	Carrots	Raw Tahini	Recommended Dietary Allowance
Vitamin A	132% 1184μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	187% 2.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	19.7% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	16.2% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10.5% 3.15μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.73% 27μg	34.7% 139μg	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	9.3% 8.36mg	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	6.24% 0.94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Raw Tahini	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	234% 2.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	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	5.3% 0.43mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	89.8% 2.07mg	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	7.1% 49.6mg	160% 1120mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	NA	55μg per day for Men 19-50 years
Sodium	6.52% 98mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	135% 15mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.11% 4.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Carrots vs Raw Tahini:

• Raw Carrots have 278.3 times more Vitamin A and more Vitamin C than Sesame Butter from Hulled Raw Kernels.
• While Sesame Butter from Hulled Raw Kernels contain 24 times more Vitamin B1, 2.1 times more Vitamin B2, 5.7 times more Vitamin B3, 2.5 times more Vitamin B5 and 5.2 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots and Sesame Butter from Hulled Raw Kernels have similar amounts of Vitamin B6 per 5 oz.
• Both Raw Carrots as well as Sesame Butter from Hulled Raw Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Carrots vs Raw Tahini:

• Raw Carrots have 69 times more Sodium and 29.4 times more Water than Sesame Butter from Hulled Raw Kernels.
• While Sesame Butter from Hulled Raw Kernels contain 4.3 times more Calcium, 33.1 times more Copper, 21.2 times more Iron, 29.4 times more Magnesium, 10.2 times more Manganese, 22.6 times more Phosphorus, 1.4 times more Potassium and 43.5 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 5 ounces:

• Sesame Butter from Hulled Raw Kernels contain 14.8 times more Energy, 235.2 times more Fat, 247 times more Saturated Fat, 213.5 times more Omega 3, 242.9 times more Omega 6, 1.9 times more Carbohydrate, 3.3 times more Fiber and 19.3 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Sesame Butter from Hulled Raw Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.