Comparing Nutrients in 5 ounces Walnuts VS Tahini

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Tahini	11%	76%	13%

Macro Nutrients

	Walnuts	Tahini	Recommended Dietary Allowance
Energy	32% 927kcal	29% 843kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	78.6% 76.2g	97g per day for Men 19-50 years
Saturated Fat	27% 8.7g	33.4% 10.7g	32g per day for Men 19-50 years
Omega 3	804% 13g	36% 0.58g	1.6g per day for Men 19-50 years
Omega 6	318% 54g	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	15% 19.4g	23% 30g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	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	0.18% 0.13g	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	% 0.11g	NA	g per day for Men 19-50 years
Sucrose	% 3.44g	NA	g per day for Men 19-50 years
Fiber	25% 9.5g	34.7% 13g	38g per day for Men 19-50 years
Protein	38.6% 21.6g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Walnuts	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	40.3% 0.48mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	48.3% 7.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	16.2% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	81.7% 24.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.7% 139μg	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	2.05% 1.84mg	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	6.6% 0.99mg	2.36% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Tahini	Recommended Dietary Allowance
Calcium	14% 139mg	60.4% 604mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	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	51.6% 4.12mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	53.3% 224mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	210% 4.84mg	89.7% 2.06mg	2.3mg per day for Men 19-50 years
Molybdenum	66% 29.8μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	70% 490mg	148% 1038mg	700mg per day for Men 19-50 years
Potassium	18.4% 625mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.95μg	88.7% 48.8μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	40% 4.38mg	59.5% 6.55mg	11mg per day for Men 19-50 years
Water	0.16% 5.77g	0.12% 4.32g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Tahini per 5 oz

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

Lets compare vitamin content per 5 ounces of Walnuts vs Tahini:

• 5 ounces of Walnuts have 3.6 times more Vitamin B6, 2.8 times more Vitamin E and more Vitamin K than Tahini.
• While 5 oz of Sesame Butter from Roasted Kernels contain 3.6 times more Vitamin B1, 3.2 times more Vitamin B2 and 4.8 times more Vitamin B3 than English Walnuts.
• Both Walnuts and Tahini provide similar amounts of Vitamin B5 and Vitamin B9 per five ounces.
• 5 ounces of Tahini have insufficient amounts of Vitamin E and Vitamin K
• Both English Walnuts 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 Walnuts vs Tahini:

• 5 ounces of Walnuts have 1.7 times more Magnesium and 2.3 times more Manganese than Tahini.
• While 5 oz of Sesame Butter from Roasted Kernels contain 4.3 times more Calcium, 3.1 times more Iron, 2.1 times more Phosphorus, 7 times more Selenium, 57.5 times more Sodium and 1.5 times more Zinc than English Walnuts.
• Both Walnuts and Tahini contain similar levels of Copper and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Walnuts have 1.2 times more Fat, 22.3 times more Omega 3, 1.6 times more Omega 6 and 5.3 times more Sugars than Tahini.
• While 5 oz of Sesame Butter from Roasted Kernels contain 1.5 times more Carbohydrate and 1.4 times more Fiber than English Walnuts.
• Both Walnuts and Tahini offer comparable quantities of Energy, Saturated Fat and Protein per five ounces.