Comparing Nutrients in 7 ounces Walnuts VS Tahini

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Tahini	11%	76%	13%

Macro Nutrients

	Walnuts	Tahini	Recommended Dietary Allowance
Energy	44.8% 1298kcal	40.7% 1181kcal	2900kcal per day for Men 19-50 years
Fat	133% 129g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	38% 12g	46.7% 15g	32g per day for Men 19-50 years
Omega 3	1126% 18g	50.5% 0.81g	1.6g per day for Men 19-50 years
Omega 6	445% 75.6g	270% 46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.2g	32.3% 42g	130g per day for Men 19-50 years
Sugars	7.14% 5.18g	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	0.25% 0.18g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 4.82g	NA	g per day for Men 19-50 years
Fiber	35% 13.3g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	54% 30.2g	60.2% 33.7g	56g per day for Men 19-50 years

Vitamins

	Walnuts	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	56.4% 0.68mg	202% 2.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	72.2% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	67.6% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	27.5% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	22.7% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	114% 34.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.6% 194μg	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	2.87% 2.58mg	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	9.26% 1.4mg	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Tahini	Recommended Dietary Allowance
Calcium	19.4% 194mg	84.5% 845mg	1000mg per day for Men 19-50 years
Copper	350% 3.15mg	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	72% 5.77mg	222% 17.8mg	8mg per day for Men 19-50 years
Magnesium	74.7% 314mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	295% 6.77mg	126% 2.9mg	2.3mg per day for Men 19-50 years
Molybdenum	93% 41.7μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	98% 687mg	208% 1453mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.72μg	124% 68.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	15.2% 228mg	1500mg per day for Men 19-50 years
Zinc	55.7% 6.13mg	83.3% 9.17mg	11mg per day for Men 19-50 years
Water	0.22% 8.08g	0.16% 6.05g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Tahini per 7 oz

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

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

• 7 ounces of Walnuts have 3.6 times more Vitamin B6, 2.8 times more Vitamin E and more Vitamin K than Tahini.
• While 7 oz of Sesame Butter from Roasted Kernels contain 3.6 times more Vitamin B1, 3.2 times more Vitamin B2 and 4.8 times more Vitamin B3 than English Walnuts.
• Both Walnuts and Tahini provide similar amounts of Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Tahini have insufficient amounts of Vitamin E and Vitamin K
• Both English Walnuts 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 Walnuts vs Tahini:

• 7 ounces of Walnuts have 1.7 times more Magnesium and 2.3 times more Manganese than Tahini.
• While 7 oz of Sesame Butter from Roasted Kernels contain 4.3 times more Calcium, 3.1 times more Iron, 2.1 times more Phosphorus, 7 times more Selenium, 57.5 times more Sodium and 1.5 times more Zinc than English Walnuts.
• Both Walnuts and Tahini contain similar levels of Copper and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Walnuts have 1.2 times more Fat, 22.3 times more Omega 3, 1.6 times more Omega 6 and 5.3 times more Sugars than Tahini.
• While 7 oz of Sesame Butter from Roasted Kernels contain 1.5 times more Carbohydrate and 1.4 times more Fiber than English Walnuts.
• Both Walnuts and Tahini offer comparable quantities of Energy, Saturated Fat and Protein per seven ounces.