Comparing Nutrients in 5 ounces Raw Whole Tahini VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Raw Whole Tahini	12%	71%	17%
Almond paste	8%	52%	40%

Macro Nutrients

	Raw Whole Tahini	Almond paste	Recommended Dietary Allowance
Energy	28% 808kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	70% 68g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	29.8% 9.53g	11.6% 3.73g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	172% 29.3g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.6% 37g	52% 67.8g	130g per day for Men 19-50 years
Sugars	NA	71% 51.4g	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	34.7% 13g	18% 6.8g	38g per day for Men 19-50 years
Protein	45% 25.2g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Raw Whole Tahini	Almond paste	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	152% 1.8mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.6% 0.72mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.5% 8.4mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.7% 0.98mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	3.93% 0.051mg	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	34.7% 139μg	26% 103μg	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	0.16% 0.14mg	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	NA	128% 19mg	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

	Raw Whole Tahini	Almond paste	Recommended Dietary Allowance
Calcium	59.5% 595mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	255% 2.3mg	71.5% 0.64mg	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	44.5% 3.56mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	89.8% 2.07mg	52.8% 1.2mg	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	152% 1066mg	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	17.3% 587mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	7% 105mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	59.8% 6.58mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Whole Tahini VS Almond paste per 5 oz

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

Lets compare vitamin content per 5 ounces of Raw Whole Tahini vs Almond paste:

• 5 ounces of Raw Whole Tahini have 15.6 times more Vitamin B1, 1.2 times more Vitamin B2, 4.2 times more Vitamin B3, 6.1 times more Vitamin B5, 4.1 times more Vitamin B6 and 1.3 times more Vitamin B9 than Almond paste.
• Both Raw Whole Tahini as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Raw Whole Tahini vs Almond paste:

• 5 ounces of Raw Whole Tahini have 2.4 times more Calcium, 3.6 times more Copper, 1.6 times more Iron, 1.7 times more Manganese, 2.9 times more Phosphorus, 1.3 times more Potassium, 8.2 times more Sodium and 3.1 times more Zinc than Almond paste.
• While 5 oz of Almond paste contain 1.4 times more Magnesium than Raw Whole Tahini.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raw Whole Tahini have 1.2 times more Energy, 1.7 times more Fat, 2.6 times more Saturated Fat, 1.8 times more Omega 3, 3.7 times more Omega 6, 1.9 times more Fiber and 2 times more Protein than Almond paste.
• While 5 oz of Almond paste contain 1.8 times more Carbohydrate than Raw Whole Tahini.