Comparing Nutrients in 5 ounces Peanuts VS Tahini

Macros Ratio

	Protein	Fat	Carbs
Peanuts	17%	73%	10%
Tahini	11%	76%	13%

Macro Nutrients

	Peanuts	Tahini	Recommended Dietary Allowance
Energy	27.7% 804kcal	29% 843kcal	2900kcal per day for Men 19-50 years
Fat	72% 69.8g	78.6% 76.2g	97g per day for Men 19-50 years
Saturated Fat	28% 8.9g	33.4% 10.7g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	36% 0.58g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	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	17.6% 23g	23% 30g	130g per day for Men 19-50 years
Sugars	9.23% 6.7g	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	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	31.7% 12g	34.7% 13g	38g per day for Men 19-50 years
Protein	65.3% 36.6g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Peanuts	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	75.6% 0.91mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	48.3% 7.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	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	85% 340μg	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	0% 0mg	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	78.7% 12mg	2.36% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanuts	Tahini	Recommended Dietary Allowance
Calcium	13% 130mg	60.4% 604mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	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	81% 6.5mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	119% 2.74mg	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	76% 533mg	148% 1038mg	700mg per day for Men 19-50 years
Potassium	29.4% 999mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	18.6% 10.2μg	88.7% 48.8μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	42% 4.64mg	59.5% 6.55mg	11mg per day for Men 19-50 years
Water	0.25% 9.2g	0.12% 4.32g	3700g per day for Men 19-50 years

Nutrient Comparison: Peanuts VS Tahini per 5 oz

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

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

• 5 ounces of Peanuts have 2.2 times more Vitamin B3, 2.6 times more Vitamin B5, 2.3 times more Vitamin B6, 2.4 times more Vitamin B9 and 33.3 times more Vitamin E than Tahini.
• While 5 oz of Sesame Butter from Roasted Kernels contain 1.9 times more Vitamin B1 and 3.5 times more Vitamin B2 than Raw Peanuts.
• 5 ounces of Tahini have insufficient amounts of Vitamin E
• Both Raw Peanuts as well as Sesame Butter from Roasted Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Peanuts vs Tahini:

• 5 ounces of Peanuts have 1.8 times more Magnesium, 1.3 times more Manganese and 1.7 times more Potassium than Tahini.
• While 5 oz of Sesame Butter from Roasted Kernels contain 4.6 times more Calcium, 1.4 times more Copper, 2 times more Iron, 1.9 times more Phosphorus, 4.8 times more Selenium, 6.4 times more Sodium and 1.4 times more Zinc than Raw Peanuts.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Peanuts have 9.6 times more Sugars and 1.5 times more Protein than Tahini.
• While 5 oz of Sesame Butter from Roasted Kernels contain 135.7 times more Omega 3, 1.5 times more Omega 6 and 1.3 times more Carbohydrate than Raw Peanuts.
• Both Peanuts and Tahini offer comparable quantities of Energy, Fat, Saturated Fat and Fiber per five ounces.
• 5 ounces of Peanuts provide inadequate amounts of Omega 3