Comparing Nutrients in 7 ounces Roasted Peanuts with Salt VS Tahini

Macros Ratio

	Protein	Fat	Carbs
Roasted Peanuts with Salt	15%	71%	14%
Tahini	11%	76%	13%

Macro Nutrients

	Roasted Peanuts with Salt	Tahini	Recommended Dietary Allowance
Energy	40% 1165kcal	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	48% 15.3g	46.7% 15g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	50.5% 0.81g	1.6g per day for Men 19-50 years
Omega 6	113% 19.3g	270% 46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.5% 42g	32.3% 42g	130g per day for Men 19-50 years
Sugars	13.4% 9.72g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 9.72g	NA	g per day for Men 19-50 years
Fiber	44% 16.7g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	86.3% 48.3g	60.2% 33.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Peanuts with Salt	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	25% 0.3mg	202% 2.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	72.2% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	178% 28.5mg	67.6% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	27.5% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	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	48% 192μg	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	65.2% 9.8mg	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

	Roasted Peanuts with Salt	Tahini	Recommended Dietary Allowance
Calcium	11.5% 115mg	84.5% 845mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	355% 3.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.79% 31.8μg	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	39% 3.14mg	222% 17.8mg	8mg per day for Men 19-50 years
Magnesium	84% 353mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	154% 3.54mg	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	103% 720mg	208% 1453mg	700mg per day for Men 19-50 years
Potassium	37% 1258mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	33.6% 18.5μg	124% 68.3μg	55μg per day for Men 19-50 years
Sodium	54.2% 814mg	15.2% 228mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	83.3% 9.17mg	11mg per day for Men 19-50 years
Water	0.097% 3.6g	0.16% 6.05g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Peanuts with Salt VS Tahini per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Peanuts 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 Roasted Peanuts with Salt vs Tahini:

• 7 ounces of Roasted Peanuts with Salt have 2.6 times more Vitamin B3, 1.5 times more Vitamin B5, 3.1 times more Vitamin B6 and 19.7 times more Vitamin E than Tahini.
• While 7 oz of Sesame Butter from Roasted Kernels contain 8 times more Vitamin B1 and 2.4 times more Vitamin B2 than Dry-roasted Peanuts with Salt.
• Both Roasted Peanuts with Salt and Tahini provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Tahini have insufficient amounts of Vitamin E
• Both Dry-roasted Peanuts with Salt as well as Sesame Butter from Roasted Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

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

• 7 ounces of Roasted Peanuts with Salt have 1.9 times more Magnesium, 1.2 times more Manganese, 1.5 times more Potassium and 3.6 times more Sodium than Tahini.
• While 7 oz of Sesame Butter from Roasted Kernels contain 7.3 times more Calcium, 3.8 times more Copper, 5.7 times more Iron, 2 times more Phosphorus, 3.7 times more Selenium and 1.7 times more Zinc than Dry-roasted Peanuts with Salt.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Peanuts with Salt have 10 times more Sugars and 1.4 times more Protein than Tahini.
• While 7 oz of Sesame Butter from Roasted Kernels contain 15.7 times more Omega 3 and 2.4 times more Omega 6 than Dry-roasted Peanuts with Salt.
• Both Roasted Peanuts with Salt and Tahini offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate and Fiber per seven ounces.
• 7 ounces of Roasted Peanuts with Salt provide inadequate amounts of Omega 3