Comparing Nutrients in 5 ounces Raw Whole Tahini VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Raw Whole Tahini	12%	71%	17%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Raw Whole Tahini	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	28% 808kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	70% 68g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	29.8% 9.53g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	172% 29.3g	113% 19g	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	19.3% 25g	130g per day for Men 19-50 years
Sugars	NA	8.9% 6.45g	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	0% 0g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	34.7% 13g	39% 15g	38g per day for Men 19-50 years
Protein	45% 25.2g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Raw Whole Tahini	Oil Roasted Almonds	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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.6% 0.72mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.5% 8.4mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.7% 0.98mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	13% 0.17mg	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	9.57% 38.3μg	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	NA	245% 37mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	59.5% 595mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	255% 2.3mg	150% 1.35mg	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	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	89.8% 2.07mg	152% 3.5mg	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	94% 661mg	700mg per day for Men 19-50 years
Potassium	17.3% 587mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	NA	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	7% 105mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	59.8% 6.58mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Raw Whole Tahini vs Oil Roasted Almonds:

• Raw Whole Tahini has 13.9 times more Vitamin B1, 1.6 times more Vitamin B3, 3 times more Vitamin B5, 1.3 times more Vitamin B6 and 3.6 times more Vitamin B9 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.5 times more Vitamin B2 than Raw Whole Tahini.
• Both Raw Whole Tahini as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Raw Whole Tahini vs Oil Roasted Almonds:

• Raw Whole Tahini has 1.4 times more Calcium, 1.7 times more Copper, 1.6 times more Phosphorus, 74 times more Sodium and 1.5 times more Zinc than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.5 times more Iron, 2.9 times more Magnesium, 1.7 times more Manganese and 1.7 times more Potassium than Raw Whole Tahini.

Comparison of macro-nutrients per 5 ounces:

• Raw Whole Tahini has 1.6 times more Saturated Fat, more Omega 3, 1.5 times more Omega 6 and 1.5 times more Carbohydrate than Oil Roasted Almonds.
• Both Raw Whole Tahini and Oil Roasted Almonds have similar amounts of Energy, Fat, Fiber and Protein per 5 oz.
• Both Raw Whole Tahini as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.