Comparing Nutrients in 5 ounces Roasted Almonds VS Tahini

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Tahini	11%	76%	13%

Macro Nutrients

	Roasted Almonds	Tahini	Recommended Dietary Allowance
Energy	29.2% 848kcal	29% 843kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	78.6% 76.2g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	33.4% 10.7g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	36% 0.58g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	193% 32.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	23% 30g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	0.96% 0.69g	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	0.02% 0.014g	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	% 0.014g	NA	g per day for Men 19-50 years
Sucrose	% 6.73g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	34.7% 13g	38g per day for Men 19-50 years
Protein	53% 29.7g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	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	9.1% 0.11mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	48.3% 7.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	16.2% 0.21mg	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	19.5% 78μg	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	226% 34mg	2.36% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Tahini	Recommended Dietary Allowance
Calcium	38% 380mg	60.4% 604mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	254% 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	66% 5.3mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	89.7% 2.06mg	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	95% 668mg	148% 1038mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	88.7% 48.8μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	59.5% 6.55mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.12% 4.32g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Tahini per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Almonds versus 5 oz of Tahini to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Tahini:

• 5 ounces of Roasted Almonds have 2.5 times more Vitamin B2 and 95.6 times more Vitamin E than Tahini.
• While 5 oz of Sesame Butter from Roasted Kernels contain 15.8 times more Vitamin B1, 1.5 times more Vitamin B3, 2.2 times more Vitamin B5 and 1.8 times more Vitamin B9 than Dry Roasted Almonds.
• Both Roasted Almonds and Tahini provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Tahini have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Sesame Butter from Roasted Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Roasted Almonds vs Tahini:

• 5 ounces of Roasted Almonds have 2.9 times more Magnesium, 1.5 times more Manganese and 1.7 times more Potassium than Tahini.
• While 5 oz of Sesame Butter from Roasted Kernels contain 1.6 times more Calcium, 1.5 times more Copper, 2.4 times more Iron, 1.6 times more Phosphorus, 17.2 times more Selenium, 38.3 times more Sodium and 1.4 times more Zinc than Dry Roasted Almonds.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Almonds have 9.9 times more Sugars and 1.2 times more Protein than Tahini.
• While 5 oz of Sesame Butter from Roasted Kernels contain 1.8 times more Saturated Fat, 40.7 times more Omega 3 and 1.8 times more Omega 6 than Dry Roasted Almonds.
• Both Roasted Almonds and Tahini offer comparable quantities of Energy, Fat, Carbohydrate and Fiber per five ounces.
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3