Comparing Nutrients in 5 ounces Tahini VS Dry Roasted Walnuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Tahini	11%	76%	13%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Tahini	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	29% 843kcal	31.4% 911kcal	2900kcal per day for Men 19-50 years
Fat	78.6% 76.2g	88.7% 86g	97g per day for Men 19-50 years
Saturated Fat	33.4% 10.7g	23.7% 7.6g	32g per day for Men 19-50 years
Omega 3	36% 0.58g	752% 12g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	298% 50.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	19.5% 25.3g	130g per day for Men 19-50 years
Sugars	0.96% 0.69g	6.98% 5.06g	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	26.5% 10g	38g per day for Men 19-50 years
Protein	43% 24g	36% 20.3g	56g per day for Men 19-50 years

Vitamins

	Tahini	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.73mg	61.5% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	32.5% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.3% 7.73mg	19.6% 3.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	57.4% 0.75mg	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	32.2% 129μg	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	2.2% 2mg	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	2.36% 0.35mg	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.9% 4.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tahini	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	60.4% 604mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	254% 2.3mg	234% 2.1mg	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	159% 12.7mg	45.5% 3.64mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	89.7% 2.06mg	NA	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	148% 1038mg	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	17.3% 587mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	88.7% 48.8μg	13% 7.1μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	60.8% 911mg	1500mg per day for Men 19-50 years
Zinc	59.5% 6.55mg	38.4% 4.22mg	11mg per day for Men 19-50 years
Water	0.12% 4.32g	0.17% 6.22g	3700g per day for Men 19-50 years

Nutrient Comparison: Tahini VS Dry Roasted Walnuts with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Tahini versus 5 oz of Dry Roasted Walnuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tahini vs Dry Roasted Walnuts with Salt:

• 5 ounces of Tahini have 2.3 times more Vitamin B1, 1.6 times more Vitamin B2 and 2.5 times more Vitamin B3 than Dry Roasted Walnuts with Salt.
• While 5 oz of Dry Roasted Walnuts with Salt contain 3.5 times more Vitamin B6, 3.6 times more Vitamin E and more Vitamin K than Sesame Butter from Roasted Kernels.
• Both Tahini and Dry Roasted Walnuts with Salt provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Tahini have insufficient amounts of Vitamin E and Vitamin K
• Both Sesame Butter from Roasted Kernels as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tahini vs Dry Roasted Walnuts with Salt:

• 5 ounces of Tahini have 6 times more Calcium, 3.5 times more Iron, 2.2 times more Phosphorus, 6.9 times more Selenium and 1.6 times more Zinc than Dry Roasted Walnuts with Salt.
• While 5 oz of Dry Roasted Walnuts with Salt contain 1.6 times more Magnesium and 5.6 times more Sodium than Sesame Butter from Roasted Kernels.
• Both Tahini and Dry Roasted Walnuts with Salt contain similar levels of Copper and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tahini have 1.4 times more Saturated Fat and 1.3 times more Fiber than Dry Roasted Walnuts with Salt.
• While 5 oz of Dry Roasted Walnuts with Salt contain 20.9 times more Omega 3, 1.5 times more Omega 6 and 7.3 times more Sugars than Sesame Butter from Roasted Kernels.
• Both Tahini and Dry Roasted Walnuts with Salt offer comparable quantities of Energy, Fat, Carbohydrate and Protein per five ounces.