Comparing Nutrients in 7 ounces Tahini VS Dry Roasted Walnuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Tahini	11%	76%	13%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Tahini	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	40.7% 1181kcal	44% 1276kcal	2900kcal per day for Men 19-50 years
Fat	110% 107g	124% 120g	97g per day for Men 19-50 years
Saturated Fat	46.7% 15g	33.2% 10.6g	32g per day for Men 19-50 years
Omega 3	50.5% 0.81g	1053% 17g	1.6g per day for Men 19-50 years
Omega 6	270% 46g	417% 71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.3% 42g	27.3% 35.4g	130g per day for Men 19-50 years
Sugars	1.34% 0.97g	9.77% 7.1g	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	37% 14g	38g per day for Men 19-50 years
Protein	60.2% 33.7g	50.6% 28.4g	56g per day for Men 19-50 years

Vitamins

	Tahini	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	202% 2.42mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.2% 0.94mg	45.5% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.6% 11mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.5% 1.38mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.3mg	80.3% 1.04mg	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	45% 181μg	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	3.1% 2.78mg	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	3.3% 0.5mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.46% 6.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tahini	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	84.5% 845mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	355% 3.2mg	328% 2.95mg	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	222% 17.8mg	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	71.3% 300mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	NA	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	208% 1453mg	93% 653mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	26.8% 911mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	85% 1276mg	1500mg per day for Men 19-50 years
Zinc	83.3% 9.17mg	53.8% 5.9mg	11mg per day for Men 19-50 years
Water	0.16% 6.05g	0.24% 8.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Tahini VS Dry Roasted Walnuts with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Tahini vs Dry Roasted Walnuts with Salt:

• 7 ounces of Tahini have 2.3 times more Vitamin B1, 1.6 times more Vitamin B2 and 2.5 times more Vitamin B3 than Dry Roasted Walnuts with Salt.
• While 7 oz of Dry Roasted Walnuts with Salt contain 3.5 times more Vitamin B6, 3.6 times more Vitamin E and more Vitamin K than Sesame Butter from Roasted Kernels.
• Both Tahini and Dry Roasted Walnuts with Salt provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Tahini have insufficient amounts of Vitamin E and Vitamin K
• Both Sesame Butter from Roasted Kernels as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Tahini have 6 times more Calcium, 3.5 times more Iron, 2.2 times more Phosphorus, 6.9 times more Selenium and 1.6 times more Zinc than Dry Roasted Walnuts with Salt.
• While 7 oz of Dry Roasted Walnuts with Salt contain 1.6 times more Magnesium and 5.6 times more Sodium than Sesame Butter from Roasted Kernels.
• Both Tahini and Dry Roasted Walnuts with Salt contain similar levels of Copper and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tahini have 1.4 times more Saturated Fat and 1.3 times more Fiber than Dry Roasted Walnuts with Salt.
• While 7 oz of Dry Roasted Walnuts with Salt contain 20.9 times more Omega 3, 1.5 times more Omega 6 and 7.3 times more Sugars than Sesame Butter from Roasted Kernels.
• Both Tahini and Dry Roasted Walnuts with Salt offer comparable quantities of Energy, Fat, Carbohydrate and Protein per seven ounces.