Comparing Nutrients in 5 ounces Tahini VS Raw Tahini

Macros Ratio

	Protein	Fat	Carbs
Tahini	11%	76%	13%
Raw Tahini	11%	78%	11%

Macro Nutrients

	Tahini	Raw Tahini	Recommended Dietary Allowance
Energy	29% 843kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	78.6% 76.2g	82.5% 80g	97g per day for Men 19-50 years
Saturated Fat	33.4% 10.7g	35% 11.2g	32g per day for Men 19-50 years
Omega 3	36% 0.58g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	202% 34.4g	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% 25.4g	130g per day for Men 19-50 years
Sugars	0.96% 0.69g	NA	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	34.7% 13g	38g per day for Men 19-50 years
Protein	43% 24g	45.4% 25.4g	56g per day for Men 19-50 years

Vitamins

	Tahini	Raw Tahini	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.73mg	187% 2.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.3% 7.73mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	19.7% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	16.2% 0.21mg	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	34.7% 139μg	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	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	Raw Tahini	Recommended Dietary Allowance
Calcium	60.4% 604mg	20% 200mg	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	113% 9mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	89.7% 2.06mg	89.8% 2.07mg	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	160% 1120mg	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	NA	55μg per day for Men 19-50 years
Sodium	11% 163mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	59.5% 6.55mg	135% 15mg	11mg per day for Men 19-50 years
Water	0.12% 4.32g	0.11% 4.25g	3700g per day for Men 19-50 years

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

• Sesame Butter from Roasted Kernels have 3.9 times more Vitamin B2 than Sesame Butter from Hulled Raw Kernels.
• While Sesame Butter from Hulled Raw Kernels contain 1.3 times more Vitamin B1 than Sesame Butter from Roasted Kernels.
• Both Sesame Butter from Roasted Kernels and Sesame Butter from Hulled Raw Kernels have similar amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 5 oz.
• Both Sesame Butter from Roasted Kernels as well as Sesame Butter from Hulled Raw Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tahini vs Raw Tahini:

• Sesame Butter from Roasted Kernels have 3 times more Calcium, 1.4 times more Iron and 115 times more Sodium than Sesame Butter from Hulled Raw Kernels.
• While Sesame Butter from Hulled Raw Kernels contain 3.7 times more Magnesium and 2.3 times more Zinc than Sesame Butter from Roasted Kernels.
• Both Sesame Butter from Roasted Kernels and Sesame Butter from Hulled Raw Kernels have similar amounts of Copper, Manganese, Phosphorus and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Both Sesame Butter from Roasted Kernels and Sesame Butter from Hulled Raw Kernels have similar amounts of macro-nutrients per 5 oz
• Both Sesame Butter from Roasted Kernels and Sesame Butter from Hulled Raw Kernels have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 5 oz.
• Both Sesame Butter from Roasted Kernels as well as Sesame Butter from Hulled Raw Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.