Comparing Nutrients in 5 ounces Oil Roasted Almonds VS Raw Whole Tahini

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Raw Whole Tahini	12%	71%	17%

Macro Nutrients

	Oil Roasted Almonds	Raw Whole Tahini	Recommended Dietary Allowance
Energy	29.7% 860kcal	28% 808kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	70% 68g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	29.8% 9.53g	32g per day for Men 19-50 years
Omega 3	0% 0g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	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	19.3% 25g	28.6% 37g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	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	% 0.057g	NA	g per day for Men 19-50 years
Sucrose	% 6.2g	NA	g per day for Men 19-50 years
Fiber	39% 15g	34.7% 13g	38g per day for Men 19-50 years
Protein	53.7% 30g	45% 25.2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	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	11% 0.13mg	152% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	55.6% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	52.5% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	19.7% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	9.57% 38.3μg	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	245% 37mg	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

	Oil Roasted Almonds	Raw Whole Tahini	Recommended Dietary Allowance
Calcium	41.2% 412mg	59.5% 595mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	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	65.2% 5.2mg	44.5% 3.56mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	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	94% 661mg	152% 1066mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	7% 105mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	59.8% 6.58mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.11% 4.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Raw Whole Tahini per 5 oz

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

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

• 5 ounces of Oil Roasted Almonds have 1.5 times more Vitamin B2 than Raw Whole Tahini.
• While 5 oz of Raw Whole Tahini contain 13.9 times more Vitamin B1, 1.6 times more Vitamin B3, 3 times more Vitamin B5, 1.3 times more Vitamin B6 and 3.6 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Raw Whole Tahini have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Almonds vs Raw Whole Tahini:

• 5 ounces of Oil Roasted Almonds have 1.5 times more Iron, 2.9 times more Magnesium, 1.7 times more Manganese and 1.7 times more Potassium than Raw Whole Tahini.
• While 5 oz of Raw Whole Tahini contain 1.4 times more Calcium, 1.7 times more Copper, 1.6 times more Phosphorus, 74 times more Sodium and 1.5 times more Zinc than Oil Roasted Almonds.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Whole Tahini contain 1.6 times more Saturated Fat, more Omega 3, 1.5 times more Omega 6 and 1.5 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Raw Whole Tahini offer comparable quantities of Energy, Fat, Fiber and Protein per five ounces.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3