Comparing Nutrients in 5 ounces Glazed Walnuts VS Tahini

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Tahini	11%	76%	13%

Macro Nutrients

	Glazed Walnuts	Tahini	Recommended Dietary Allowance
Energy	24.4% 709kcal	29% 843kcal	2900kcal per day for Men 19-50 years
Fat	52% 50.6g	78.6% 76.2g	97g per day for Men 19-50 years
Saturated Fat	16% 5.06g	33.4% 10.7g	32g per day for Men 19-50 years
Omega 3	NA	36% 0.58g	1.6g per day for Men 19-50 years
Omega 6	NA	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	52% 67.5g	23% 30g	130g per day for Men 19-50 years
Sugars	63% 45.6g	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	13.4% 5.1g	34.7% 13g	38g per day for Men 19-50 years
Protein	21% 11.7g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Tahini	Recommended Dietary Allowance
Vitamin A	NA	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	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	NA	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	NA	34.7% 139μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	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

	Glazed Walnuts	Tahini	Recommended Dietary Allowance
Calcium	10% 101mg	60.4% 604mg	1000mg per day for Men 19-50 years
Copper	NA	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	23% 1.83mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	NA	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	NA	148% 1038mg	700mg per day for Men 19-50 years
Potassium	9.67% 329mg	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	42% 632mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	NA	59.5% 6.55mg	11mg per day for Men 19-50 years
Water	0.24% 8.9g	0.12% 4.32g	3700g per day for Men 19-50 years

Nutrient Comparison: Glazed Walnuts VS Tahini per 5 oz

Compare the macro and micronutrient content in 5 oz of Glazed 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 Glazed Walnuts vs Tahini:

• Both Glazed Walnuts and Sesame Butter from Roasted Kernels have similar amounts of vitamins per 5 oz
• Both Glazed Walnuts as well as Sesame Butter from Roasted Kernels have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Glazed Walnuts vs Tahini:

• 5 ounces of Glazed Walnuts have 3.9 times more Sodium than Tahini.
• While 5 oz of Sesame Butter from Roasted Kernels contain 6 times more Calcium, 6.9 times more Iron and 1.8 times more Potassium than Glazed Walnuts.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Glazed Walnuts have 2.2 times more Carbohydrate and 65.6 times more Sugars than Tahini.
• While 5 oz of Sesame Butter from Roasted Kernels contain 1.5 times more Fat, 2.1 times more Saturated Fat, 2.6 times more Fiber and 2.1 times more Protein than Glazed Walnuts.
• Both Glazed Walnuts and Tahini offer comparable quantities of Energy per five ounces.