Comparing Nutrients in 5 ounces Plain Almond Butter VS Raw Whole Tahini

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter	13%	76%	11%
Raw Whole Tahini	12%	71%	17%

Macro Nutrients

	Plain Almond Butter	Raw Whole Tahini	Recommended Dietary Allowance
Energy	30% 870kcal	28% 808kcal	2900kcal per day for Men 19-50 years
Fat	81% 78.7g	70% 68g	97g per day for Men 19-50 years
Saturated Fat	18.4% 5.9g	29.8% 9.53g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	113% 19.3g	172% 29.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.5% 26.7g	28.6% 37g	130g per day for Men 19-50 years
Sugars	8.66% 6.28g	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	0% 0g	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	% 0.028g	NA	g per day for Men 19-50 years
Sucrose	% 6.15g	NA	g per day for Men 19-50 years
Fiber	38.4% 14.6g	34.7% 13g	38g per day for Men 19-50 years
Protein	53% 29.7g	45% 25.2g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	Raw Whole Tahini	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.84% 0.058mg	152% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	55.6% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	52.5% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	19.7% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	16.2% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	271% 81.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18.8% 75μg	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	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	229% 34.3mg	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

	Plain Almond Butter	Raw Whole Tahini	Recommended Dietary Allowance
Calcium	49% 492mg	59.5% 595mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	255% 2.3mg	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	62% 4.95mg	44.5% 3.56mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	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	103% 720mg	152% 1066mg	700mg per day for Men 19-50 years
Potassium	31% 1060mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	6.2% 3.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	7% 105mg	1500mg per day for Men 19-50 years
Zinc	42.4% 4.66mg	59.8% 6.58mg	11mg per day for Men 19-50 years
Water	0.063% 2.32g	0.11% 4.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Plain Almond Butter vs Raw Whole Tahini:

• Plain Almond Butter no Salt has 1.8 times more Vitamin B2 than Raw Whole Tahini.
• While Raw Whole Tahini contains 31.3 times more Vitamin B1, 1.9 times more Vitamin B3, 2.2 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.8 times more Vitamin B9 than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt as well as Raw Whole Tahini have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Plain Almond Butter vs Raw Whole Tahini:

• Plain Almond Butter no Salt has 1.4 times more Iron, 2.9 times more Magnesium, 1.5 times more Manganese and 1.8 times more Potassium than Raw Whole Tahini.
• While Raw Whole Tahini contains 1.7 times more Copper, 1.5 times more Phosphorus, 10.6 times more Sodium and 1.4 times more Zinc than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Raw Whole Tahini have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Whole Tahini contains 1.6 times more Saturated Fat, 51.9 times more Omega 3, 1.5 times more Omega 6 and 1.4 times more Carbohydrate than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Raw Whole Tahini have similar amounts of Energy, Fat, Fiber and Protein per 5 oz.
• Both Plain Almond Butter no Salt as well as Raw Whole Tahini have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.