Comparing Nutrients in 7 ounces Raw Whole Tahini VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Raw Whole Tahini	12%	71%	17%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Raw Whole Tahini	Dried Beechnuts	Recommended Dietary Allowance
Energy	39% 1131kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	41.7% 13.3g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	241% 41g	215% 36.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	51% 66.5g	130g per day for Men 19-50 years
Sugars	NA	NA	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	48.6% 18.5g	NA	38g per day for Men 19-50 years
Protein	63% 35.3g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Raw Whole Tahini	Dried Beechnuts	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	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.5% 11.8mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.5% 1.38mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.3mg	104% 1.36mg	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	56% 224μg	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	34% 30.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Whole Tahini	Dried Beechnuts	Recommended Dietary Allowance
Calcium	83.3% 833mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	357% 3.2mg	148% 1.33mg	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	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	116% 2.66mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	83.7% 9.2mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Whole Tahini VS Dried Beechnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Raw Whole Tahini vs Dried Beechnuts:

• 7 ounces of Raw Whole Tahini have 4.2 times more Vitamin B1, 1.4 times more Vitamin B2 and 6.8 times more Vitamin B3 than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.3 times more Vitamin B5, 4.6 times more Vitamin B6 and more Vitamin C than Raw Whole Tahini.
• Both Raw Whole Tahini and Dried Beechnuts provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Raw Whole Tahini have insufficient amounts of Vitamin C
• Both Raw Whole Tahini as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Raw Whole Tahini vs Dried Beechnuts:

• 7 ounces of Raw Whole Tahini have 420 times more Calcium, 2.4 times more Copper, more Magnesium, more Phosphorus, 1.9 times more Sodium and 12.9 times more Zinc than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2.5 times more Potassium than Raw Whole Tahini.
• Both Raw Whole Tahini and Dried Beechnuts contain similar levels of Iron and Manganese per seven ounces.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raw Whole Tahini have 2.9 times more Protein than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 4.7 times more Omega 3 and 1.3 times more Carbohydrate than Raw Whole Tahini.
• Both Raw Whole Tahini and Dried Beechnuts offer comparable quantities of Energy, Fat, Saturated Fat and Omega 6 per seven ounces.