Comparing Nutrients in 5 ounces Raw Tahini VS Roasted Cottonseed

Macros Ratio

	Protein	Fat	Carbs
Raw Tahini	11%	78%	11%
Roasted Cottonseed	24%	60%	16%

Macro Nutrients

	Raw Tahini	Roasted Cottonseed	Recommended Dietary Allowance
Energy	29.7% 860kcal	24.7% 717kcal	2900kcal per day for Men 19-50 years
Fat	82.5% 80g	53% 51.4g	97g per day for Men 19-50 years
Saturated Fat	35% 11.2g	43% 13.7g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	202% 34.4g	149% 25.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.5% 25.4g	24% 31g	130g per day for Men 19-50 years
Sugars	NA	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	20.5% 7.8g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	82.5% 46g	56g per day for Men 19-50 years

Vitamins

	Raw Tahini	Roasted Cottonseed	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	3.46% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	187% 2.25mg	88.6% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.7% 0.98mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	85.3% 1.1mg	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	82.6% 330μg	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	14% 12.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Tahini	Roasted Cottonseed	Recommended Dietary Allowance
Calcium	20% 200mg	14% 142mg	1000mg per day for Men 19-50 years
Copper	234% 2.1mg	189% 1.7mg	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	113% 9mg	96% 7.65mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	148% 624mg	420mg per day for Men 19-50 years
Manganese	89.8% 2.07mg	134% 3.1mg	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	160% 1120mg	162% 1134mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	56.3% 1914mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	2.36% 35.4mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	77.3% 8.5mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	0.18% 6.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Tahini VS Roasted Cottonseed per 5 oz

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

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

• 5 ounces of Raw Tahini have 2.1 times more Vitamin B1, 1.9 times more Vitamin B3 and 1.5 times more Vitamin B5 than Roasted Cottonseed.
• While 5 oz of Roasted Glandless Cottonseed Kernels contain 7.3 times more Vitamin A, 2.1 times more Vitamin B2, 5.2 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin C than Sesame Butter from Hulled Raw Kernels.
• 5 ounces of Raw Tahini have insufficient amounts of Vitamin A and Vitamin C
• Both Sesame Butter from Hulled Raw Kernels as well as Roasted Glandless Cottonseed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Raw Tahini vs Roasted Cottonseed:

• 5 ounces of Raw Tahini have 1.4 times more Calcium, 1.2 times more Copper and 1.7 times more Zinc than Roasted Cottonseed.
• While 5 oz of Roasted Glandless Cottonseed Kernels contain 1.5 times more Manganese and 2.9 times more Potassium than Sesame Butter from Hulled Raw Kernels.
• Both Raw Tahini and Roasted Cottonseed contain similar levels of Iron, Magnesium and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raw Tahini have 1.6 times more Fat, 6.2 times more Omega 3, 1.4 times more Omega 6 and 1.7 times more Fiber than Roasted Cottonseed.
• While 5 oz of Roasted Glandless Cottonseed Kernels contain 1.8 times more Protein than Sesame Butter from Hulled Raw Kernels.
• Both Raw Tahini and Roasted Cottonseed offer comparable quantities of Energy, Saturated Fat and Carbohydrate per five ounces.