Comparing Nutrients in 7 ounces Almonds VS Tahini

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Tahini	11%	76%	13%

Macro Nutrients

	Almonds	Tahini	Recommended Dietary Allowance
Energy	39.6% 1149kcal	40.7% 1181kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	46.7% 15g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	50.5% 0.81g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	270% 46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	32.3% 42g	130g per day for Men 19-50 years
Sugars	12% 8.63g	1.34% 0.97g	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	0.3% 0.22g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 7.84g	NA	g per day for Men 19-50 years
Fiber	65.3% 25g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	75% 42g	60.2% 33.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Tahini	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	202% 2.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	72.2% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	67.6% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	27.5% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	22.7% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	48.6% 194μg	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	339% 51mg	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Tahini	Recommended Dietary Allowance
Calcium	53.4% 534mg	84.5% 845mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	355% 3.2mg	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	92% 7.36mg	222% 17.8mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	126% 2.9mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	208% 1453mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	124% 68.3μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	15.2% 228mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	83.3% 9.17mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.16% 6.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Tahini:

• Almonds have 2.4 times more Vitamin B2 and 102.5 times more Vitamin E than Sesame Butter from Roasted Kernels.
• While Sesame Butter from Roasted Kernels contain 6 times more Vitamin B1, 1.5 times more Vitamin B3, 1.5 times more Vitamin B5 and 2.2 times more Vitamin B9 than Almonds.
• Both Almonds and Sesame Butter from Roasted Kernels have similar amounts of Vitamin B6 per 7 oz.
• Both Almonds as well as Sesame Butter from Roasted Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Tahini:

• Almonds have 2.8 times more Magnesium, 1.5 times more Manganese and 1.8 times more Potassium than Sesame Butter from Roasted Kernels.
• While Sesame Butter from Roasted Kernels contain 1.6 times more Calcium, 1.6 times more Copper, 2.4 times more Iron, 1.5 times more Phosphorus, 8.4 times more Selenium, 115 times more Sodium and 1.5 times more Zinc than Almonds.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 8.9 times more Sugars, 1.3 times more Fiber and 1.2 times more Protein than Sesame Butter from Roasted Kernels.
• While Sesame Butter from Roasted Kernels contain 2 times more Saturated Fat, 135.7 times more Omega 3 and 1.9 times more Omega 6 than Almonds.
• Both Almonds and Sesame Butter from Roasted Kernels have similar amounts of Energy, Fat and Carbohydrate per 7 oz.
• Both Almonds as well as Sesame Butter from Roasted Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.