Comparing Nutrients in 7 ounces Glazed Walnuts VS Tahini

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Tahini	11%	76%	13%

Macro Nutrients

	Glazed Walnuts	Tahini	Recommended Dietary Allowance
Energy	34.2% 992kcal	40.7% 1181kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	22% 7.1g	46.7% 15g	32g per day for Men 19-50 years
Omega 3	NA	50.5% 0.81g	1.6g per day for Men 19-50 years
Omega 6	NA	270% 46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.6% 94g	32.3% 42g	130g per day for Men 19-50 years
Sugars	88% 63.8g	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	19% 7.14g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	60.2% 33.7g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Tahini	Recommended Dietary Allowance
Vitamin A	NA	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	202% 2.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	72.2% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	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	NA	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	NA	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.3% 0.5mg	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

	Glazed Walnuts	Tahini	Recommended Dietary Allowance
Calcium	14% 141mg	84.5% 845mg	1000mg per day for Men 19-50 years
Copper	NA	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	32% 2.56mg	222% 17.8mg	8mg per day for Men 19-50 years
Magnesium	NA	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	NA	208% 1453mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	NA	124% 68.3μg	55μg per day for Men 19-50 years
Sodium	59% 885mg	15.2% 228mg	1500mg per day for Men 19-50 years
Zinc	NA	83.3% 9.17mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.16% 6.05g	3700g per day for Men 19-50 years

Nutrient Comparison: Glazed Walnuts VS Tahini per 7 oz

Compare the macro and micronutrient content in 7 oz of Glazed 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 Glazed Walnuts vs Tahini:

• Both Glazed Walnuts and Sesame Butter from Roasted Kernels have similar amounts of vitamins per 7 oz
• Both Glazed Walnuts as well as Sesame Butter from Roasted Kernels have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Glazed Walnuts vs Tahini:

• 7 ounces of Glazed Walnuts have 3.9 times more Sodium than Tahini.
• While 7 oz of Sesame Butter from Roasted Kernels contain 6 times more Calcium, 6.9 times more Iron and 1.8 times more Potassium than Glazed Walnuts.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Glazed Walnuts have 2.2 times more Carbohydrate and 65.6 times more Sugars than Tahini.
• While 7 oz of Sesame Butter from Roasted Kernels contain 1.5 times more Fat, 2.1 times more Saturated Fat, 2.6 times more Fiber and 2.1 times more Protein than Glazed Walnuts.
• Both Glazed Walnuts and Tahini offer comparable quantities of Energy per seven ounces.