Comparing Nutrients in 5 ounces Raw Tahini VS Tahini

Macros Ratio

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

Macro Nutrients

	Raw Tahini	Tahini	Recommended Dietary Allowance
Energy	29.7% 860kcal	29% 843kcal	2900kcal per day for Men 19-50 years
Fat	82.5% 80g	78.6% 76.2g	97g per day for Men 19-50 years
Saturated Fat	35% 11.2g	33.4% 10.7g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	36% 0.58g	1.6g per day for Men 19-50 years
Omega 6	202% 34.4g	193% 32.8g	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	23% 30g	130g per day for Men 19-50 years
Sugars	NA	0.96% 0.69g	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	45.4% 25.4g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Raw Tahini	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	187% 2.25mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	48.3% 7.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.7% 0.98mg	19.6% 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	NA	2.36% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Tahini	Tahini	Recommended Dietary Allowance
Calcium	20% 200mg	60.4% 604mg	1000mg per day for Men 19-50 years
Copper	234% 2.1mg	254% 2.3mg	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	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	89.8% 2.07mg	89.7% 2.06mg	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	148% 1038mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	NA	88.7% 48.8μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	59.5% 6.55mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	0.12% 4.32g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Tahini VS Tahini per 5 oz

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

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

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

Comparing minerals per 5 ounces for Raw Tahini vs Tahini:

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

Comparison of macro-nutrients per 5 ounces:

• Both Sesame Butter from Hulled Raw Kernels and Sesame Butter from Roasted Kernels have similar amounts of macro-nutrients per 5 oz
• Both Raw Tahini and Tahini offer comparable quantities of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per five ounces.