Comparing Nutrients in 5 ounces Dried Beechnuts VS Tahini

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Tahini	11%	76%	13%

Macro Nutrients

	Dried Beechnuts	Tahini	Recommended Dietary Allowance
Energy	28% 816kcal	29% 843kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	78.6% 76.2g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	33.4% 10.7g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	36% 0.58g	1.6g per day for Men 19-50 years
Omega 6	153% 26g	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	36.5% 47.5g	23% 30g	130g per day for Men 19-50 years
Sugars	NA	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	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	43% 24g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	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	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	48.3% 7.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.2% 1.3mg	19.6% 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	2.36% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Tahini	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	60.4% 604mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	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	43.6% 3.5mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	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	0% 0mg	148% 1038mg	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	88.7% 48.8μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	59.5% 6.55mg	11mg per day for Men 19-50 years
Water	0.25% 9.36g	0.12% 4.32g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Tahini per 5 oz

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

Lets compare vitamin content per 5 ounces of Dried Beechnuts vs Tahini:

• 5 ounces of Dried Beechnuts have 1.3 times more Vitamin B5, 4.6 times more Vitamin B6 and more Vitamin C than Tahini.
• While 5 oz of Sesame Butter from Roasted Kernels contain 4 times more Vitamin B1, 1.3 times more Vitamin B2 and 6.2 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Tahini provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Tahini have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Sesame Butter from Roasted Kernels have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Dried Beechnuts vs Tahini:

• 5 ounces of Dried Beechnuts have 2.5 times more Potassium than Tahini.
• While 5 oz of Sesame Butter from Roasted Kernels contain 426 times more Calcium, 2.4 times more Copper, 3.6 times more Iron, more Magnesium, more Phosphorus, 3 times more Sodium and 12.8 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Tahini contain similar levels of 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 4.2 times more Omega 3 and 1.6 times more Carbohydrate than Tahini.
• While 5 oz of Sesame Butter from Roasted Kernels contain 1.3 times more Saturated Fat, 1.3 times more Omega 6 and 2.7 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Tahini offer comparable quantities of Energy and Fat per five ounces.