Comparing Nutrients in 5 ounces Tahini VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Tahini	11%	76%	13%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Tahini	Glazed Walnuts	Recommended Dietary Allowance
Energy	29% 843kcal	24.4% 709kcal	2900kcal per day for Men 19-50 years
Fat	78.6% 76.2g	52% 50.6g	97g per day for Men 19-50 years
Saturated Fat	33.4% 10.7g	16% 5.06g	32g per day for Men 19-50 years
Omega 3	36% 0.58g	NA	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	52% 67.5g	130g per day for Men 19-50 years
Sugars	0.96% 0.69g	63% 45.6g	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	13.4% 5.1g	38g per day for Men 19-50 years
Protein	43% 24g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Tahini	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.73mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.3% 7.73mg	NA	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	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.36% 0.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tahini	Glazed Walnuts	Recommended Dietary Allowance
Calcium	60.4% 604mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	254% 2.3mg	NA	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	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	17.3% 587mg	9.67% 329mg	3400mg per day for Men 19-50 years
Selenium	88.7% 48.8μg	NA	55μg per day for Men 19-50 years
Sodium	11% 163mg	42% 632mg	1500mg per day for Men 19-50 years
Zinc	59.5% 6.55mg	NA	11mg per day for Men 19-50 years
Water	0.12% 4.32g	0.24% 8.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Tahini VS Glazed Walnuts per 5 oz

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

Lets compare vitamin content per 5 ounces of Tahini vs Glazed Walnuts:

• Both Sesame Butter from Roasted Kernels and Glazed Walnuts have similar amounts of vitamins per 5 oz
• Both Sesame Butter from Roasted Kernels as well as Glazed Walnuts have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Tahini vs Glazed Walnuts:

• 5 ounces of Tahini have 6 times more Calcium, 6.9 times more Iron and 1.8 times more Potassium than Glazed Walnuts.
• While 5 oz of Glazed Walnuts contain 3.9 times more Sodium than Sesame Butter from Roasted Kernels.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tahini have 1.5 times more Fat, 2.1 times more Saturated Fat, 2.6 times more Fiber and 2.1 times more Protein than Glazed Walnuts.
• While 5 oz of Glazed Walnuts contain 2.2 times more Carbohydrate and 65.6 times more Sugars than Sesame Butter from Roasted Kernels.
• Both Tahini and Glazed Walnuts offer comparable quantities of Energy per five ounces.