Comparing Nutrients in 7 ounces Dry Roasted Walnuts with Salt VS Tahini

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Tahini	11%	76%	13%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Tahini	Recommended Dietary Allowance
Energy	44% 1276kcal	40.7% 1181kcal	2900kcal per day for Men 19-50 years
Fat	124% 120g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	33.2% 10.6g	46.7% 15g	32g per day for Men 19-50 years
Omega 3	1053% 17g	50.5% 0.81g	1.6g per day for Men 19-50 years
Omega 6	417% 71g	270% 46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.3% 35.4g	32.3% 42g	130g per day for Men 19-50 years
Sugars	9.77% 7.1g	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	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	37% 14g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	50.6% 28.4g	60.2% 33.7g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Tahini	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	202% 2.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.5% 0.59mg	72.2% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	67.6% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27.5% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	22.7% 0.3mg	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	45% 181μg	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	3.1% 2.78mg	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	12% 1.8mg	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.46% 6.55μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Tahini	Recommended Dietary Allowance
Calcium	14% 141mg	84.5% 845mg	1000mg per day for Men 19-50 years
Copper	328% 2.95mg	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	63.8% 5.1mg	222% 17.8mg	8mg per day for Men 19-50 years
Magnesium	71.3% 300mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	NA	126% 2.9mg	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	93% 653mg	208% 1453mg	700mg per day for Men 19-50 years
Potassium	26.8% 911mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	124% 68.3μg	55μg per day for Men 19-50 years
Sodium	85% 1276mg	15.2% 228mg	1500mg per day for Men 19-50 years
Zinc	53.8% 5.9mg	83.3% 9.17mg	11mg per day for Men 19-50 years
Water	0.24% 8.7g	0.16% 6.05g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Walnuts with Salt VS Tahini per 7 oz

Compare the macro and micronutrient content in 7 oz of Dry Roasted Walnuts with Salt versus 7 oz of Tahini to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dry Roasted Walnuts with Salt vs Tahini:

• 7 ounces of Dry Roasted Walnuts with Salt have 3.5 times more Vitamin B6, 3.6 times more Vitamin E and more Vitamin K than Tahini.
• While 7 oz of Sesame Butter from Roasted Kernels contain 2.3 times more Vitamin B1, 1.6 times more Vitamin B2 and 2.5 times more Vitamin B3 than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Tahini provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Tahini have insufficient amounts of Vitamin E and Vitamin K
• Both Dry Roasted Walnuts with Salt as well as Sesame Butter from Roasted Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dry Roasted Walnuts with Salt vs Tahini:

• 7 ounces of Dry Roasted Walnuts with Salt have 1.6 times more Magnesium and 5.6 times more Sodium than Tahini.
• While 7 oz of Sesame Butter from Roasted Kernels contain 6 times more Calcium, 3.5 times more Iron, 2.2 times more Phosphorus, 6.9 times more Selenium and 1.6 times more Zinc than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Tahini contain similar levels of Copper and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dry Roasted Walnuts with Salt have 20.9 times more Omega 3, 1.5 times more Omega 6 and 7.3 times more Sugars than Tahini.
• While 7 oz of Sesame Butter from Roasted Kernels contain 1.4 times more Saturated Fat and 1.3 times more Fiber than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Tahini offer comparable quantities of Energy, Fat, Carbohydrate and Protein per seven ounces.