Comparing Nutrients in 5 ounces Dried Beechnuts VS Raw Whole Tahini

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Raw Whole Tahini	12%	71%	17%

Macro Nutrients

	Dried Beechnuts	Raw Whole Tahini	Recommended Dietary Allowance
Energy	28% 816kcal	28% 808kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	70% 68g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	29.8% 9.53g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	153% 26g	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	36.5% 47.5g	28.6% 37g	130g per day for Men 19-50 years
Sugars	NA	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	NA	34.7% 13g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	45% 25.2g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	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	36% 0.43mg	152% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	55.6% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	52.5% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.2% 1.3mg	19.7% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	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	40% 160μg	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	24.4% 22mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Raw Whole Tahini	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	59.5% 595mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	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	43.6% 3.5mg	44.5% 3.56mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	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	0% 0mg	152% 1066mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	7% 105mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	59.8% 6.58mg	11mg per day for Men 19-50 years
Water	0.25% 9.36g	0.11% 4.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Raw Whole Tahini per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Beechnuts 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 Dried Beechnuts vs Raw Whole Tahini:

• 5 ounces of Dried Beechnuts have 1.3 times more Vitamin B5, 4.6 times more Vitamin B6 and more Vitamin C than Raw Whole Tahini.
• While 5 oz of Raw Whole Tahini contain 4.2 times more Vitamin B1, 1.4 times more Vitamin B2 and 6.8 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Raw Whole Tahini provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Raw Whole Tahini have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Raw Whole Tahini have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Dried Beechnuts vs Raw Whole Tahini:

• 5 ounces of Dried Beechnuts have 2.5 times more Potassium than Raw Whole Tahini.
• While 5 oz of Raw Whole Tahini contain 420 times more Calcium, 2.4 times more Copper, more Magnesium, more Phosphorus, 1.9 times more Sodium and 12.9 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Raw Whole Tahini contain similar levels of Iron and Manganese per five ounces.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Beechnuts have 4.7 times more Omega 3 and 1.3 times more Carbohydrate than Raw Whole Tahini.
• While 5 oz of Raw Whole Tahini contain 2.9 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Raw Whole Tahini offer comparable quantities of Energy, Fat, Saturated Fat and Omega 6 per five ounces.