Comparing Nutrients in 5 ounces Raw Whole Tahini VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Raw Whole Tahini	12%	71%	17%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Raw Whole Tahini	Roasted Cashews	Recommended Dietary Allowance
Energy	28% 808kcal	28% 814kcal	2900kcal per day for Men 19-50 years
Fat	70% 68g	67.7% 65.7g	97g per day for Men 19-50 years
Saturated Fat	29.8% 9.53g	40.6% 13g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	172% 29.3g	64% 11g	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	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	NA	9.8% 7.1g	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	11% 4.25g	38g per day for Men 19-50 years
Protein	45% 25.2g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Raw Whole Tahini	Roasted Cashews	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	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.6% 0.72mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.5% 8.4mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.7% 0.98mg	34.6% 1.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	28% 0.36mg	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	24.5% 98μg	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	8.7% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	41% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Whole Tahini	Roasted Cashews	Recommended Dietary Allowance
Calcium	59.5% 595mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	255% 2.3mg	350% 3.15mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	87.7% 369mg	420mg per day for Men 19-50 years
Manganese	89.8% 2.07mg	51% 1.17mg	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	99% 695mg	700mg per day for Men 19-50 years
Potassium	17.3% 587mg	23.6% 801mg	3400mg per day for Men 19-50 years
Selenium	NA	30% 16.6μg	55μg per day for Men 19-50 years
Sodium	7% 105mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	59.8% 6.58mg	72% 7.94mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	0.065% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Whole Tahini VS Roasted Cashews per 5 oz

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

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

• 5 ounces of Raw Whole Tahini have 6.4 times more Vitamin B1, 2.6 times more Vitamin B2, 4.2 times more Vitamin B3 and 1.4 times more Vitamin B9 than Roasted Cashews.
• While 5 oz of Dry Roasted Cashew Nuts contain 1.8 times more Vitamin B5 and 1.7 times more Vitamin B6 than Raw Whole Tahini.
• Both Raw Whole Tahini as well as Dry Roasted Cashew Nuts 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 Roasted Cashews:

• 5 ounces of Raw Whole Tahini have 9.3 times more Calcium, 1.8 times more Manganese, 1.5 times more Phosphorus and 4.6 times more Sodium than Roasted Cashews.
• While 5 oz of Dry Roasted Cashew Nuts contain 1.4 times more Copper, 2.4 times more Iron, 2.7 times more Magnesium and 1.4 times more Potassium than Raw Whole Tahini.
• Both Raw Whole Tahini and Roasted Cashews contain similar levels of Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raw Whole Tahini have 2.3 times more Omega 3, 2.7 times more Omega 6 and 3.1 times more Fiber than Roasted Cashews.
• While 5 oz of Dry Roasted Cashew Nuts contain 1.4 times more Saturated Fat than Raw Whole Tahini.
• Both Raw Whole Tahini and Roasted Cashews offer comparable quantities of Energy, Fat, Carbohydrate and Protein per five ounces.