Comparing Nutrients in 7 ounces Raw Whole Tahini VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Raw Whole Tahini	12%	71%	17%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Raw Whole Tahini	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	39% 1131kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	41.7% 13.3g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	241% 41g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	27% 35g	130g per day for Men 19-50 years
Sugars	NA	12.5% 9.03g	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	0% 0g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	55% 21g	38g per day for Men 19-50 years
Protein	63% 35.3g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Raw Whole Tahini	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	212% 2.55mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.5% 11.8mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.5% 1.38mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.3mg	18% 0.23mg	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	48.6% 194μg	13.4% 53.6μg	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	NA	344% 51.5mg	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

	Raw Whole Tahini	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	83.3% 833mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	357% 3.2mg	211% 1.9mg	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	62.3% 5mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	212% 4.9mg	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	213% 1492mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	NA	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	83.7% 9.2mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Whole Tahini VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Raw Whole Tahini versus 7 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Raw Whole Tahini vs Oil Roasted Almonds:

• 7 ounces of Raw Whole Tahini have 13.9 times more Vitamin B1, 1.6 times more Vitamin B3, 3 times more Vitamin B5, 1.3 times more Vitamin B6 and 3.6 times more Vitamin B9 than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 1.5 times more Vitamin B2 than Raw Whole Tahini.
• Both Raw Whole Tahini as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Raw Whole Tahini vs Oil Roasted Almonds:

• 7 ounces of Raw Whole Tahini have 1.4 times more Calcium, 1.7 times more Copper, 1.6 times more Phosphorus, 74 times more Sodium and 1.5 times more Zinc than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 1.5 times more Iron, 2.9 times more Magnesium, 1.7 times more Manganese and 1.7 times more Potassium than Raw Whole Tahini.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raw Whole Tahini have 1.6 times more Saturated Fat, more Omega 3, 1.5 times more Omega 6 and 1.5 times more Carbohydrate than Oil Roasted Almonds.
• Both Raw Whole Tahini and Oil Roasted Almonds offer comparable quantities of Energy, Fat, Fiber and Protein per seven ounces.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3