Comparing Nutrients in 5 ounces Dry Roasted Walnuts with Salt VS Tahini

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Tahini	11%	76%	13%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Tahini	Recommended Dietary Allowance
Energy	31.4% 911kcal	29% 843kcal	2900kcal per day for Men 19-50 years
Fat	88.7% 86g	78.6% 76.2g	97g per day for Men 19-50 years
Saturated Fat	23.7% 7.6g	33.4% 10.7g	32g per day for Men 19-50 years
Omega 3	752% 12g	36% 0.58g	1.6g per day for Men 19-50 years
Omega 6	298% 50.6g	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	19.5% 25.3g	23% 30g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	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	26.5% 10g	34.7% 13g	38g per day for Men 19-50 years
Protein	36% 20.3g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Tahini	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.5% 0.74mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.5% 0.42mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.14mg	48.3% 7.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.4% 0.75mg	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	32.2% 129μg	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	2.2% 2mg	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	8.5% 1.28mg	2.36% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.68μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Tahini	Recommended Dietary Allowance
Calcium	10% 101mg	60.4% 604mg	1000mg per day for Men 19-50 years
Copper	234% 2.1mg	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	45.5% 3.64mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	NA	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	66.6% 466mg	148% 1038mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	88.7% 48.8μg	55μg per day for Men 19-50 years
Sodium	60.8% 911mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	38.4% 4.22mg	59.5% 6.55mg	11mg per day for Men 19-50 years
Water	0.17% 6.22g	0.12% 4.32g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Walnuts with Salt VS Tahini per 5 oz

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

Lets compare vitamin content per 5 ounces of Dry Roasted Walnuts with Salt vs Tahini:

• 5 ounces of Dry Roasted Walnuts with Salt have 3.5 times more Vitamin B6, 3.6 times more Vitamin E and more Vitamin K than Tahini.
• While 5 oz of Sesame Butter from Roasted Kernels contain 2.3 times more Vitamin B1, 1.6 times more Vitamin B2 and 2.5 times more Vitamin B3 than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Tahini provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Tahini have insufficient amounts of Vitamin E and Vitamin K
• Both Dry Roasted Walnuts with Salt as well as Sesame Butter from Roasted Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dry Roasted Walnuts with Salt vs Tahini:

• 5 ounces of Dry Roasted Walnuts with Salt have 1.6 times more Magnesium and 5.6 times more Sodium than Tahini.
• While 5 oz of Sesame Butter from Roasted Kernels contain 6 times more Calcium, 3.5 times more Iron, 2.2 times more Phosphorus, 6.9 times more Selenium and 1.6 times more Zinc than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Tahini contain similar levels of Copper and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dry Roasted Walnuts with Salt have 20.9 times more Omega 3, 1.5 times more Omega 6 and 7.3 times more Sugars than Tahini.
• While 5 oz of Sesame Butter from Roasted Kernels contain 1.4 times more Saturated Fat and 1.3 times more Fiber than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Tahini offer comparable quantities of Energy, Fat, Carbohydrate and Protein per five ounces.