Comparing Nutrients in 7 ounces Tahini VS Roasted Cottonseed

Macros Ratio

	Protein	Fat	Carbs
Tahini	11%	76%	13%
Roasted Cottonseed	24%	60%	16%

Macro Nutrients

	Tahini	Roasted Cottonseed	Recommended Dietary Allowance
Energy	40.7% 1181kcal	34.6% 1004kcal	2900kcal per day for Men 19-50 years
Fat	110% 107g	74.2% 72g	97g per day for Men 19-50 years
Saturated Fat	46.7% 15g	60% 19.2g	32g per day for Men 19-50 years
Omega 3	50.5% 0.81g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	270% 46g	209% 35.5g	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	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	1.34% 0.97g	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	28.7% 11g	38g per day for Men 19-50 years
Protein	60.2% 33.7g	115% 64.7g	56g per day for Men 19-50 years

Vitamins

	Tahini	Roasted Cottonseed	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	202% 2.42mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.2% 0.94mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.6% 11mg	37.2% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.5% 1.38mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.3mg	119% 1.55mg	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	116% 462μg	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	20% 18mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tahini	Roasted Cottonseed	Recommended Dietary Allowance
Calcium	84.5% 845mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	355% 3.2mg	265% 2.4mg	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	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	208% 873mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	188% 4.33mg	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	227% 1588mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	78.8% 2679mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	NA	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	83.3% 9.17mg	108% 12mg	11mg per day for Men 19-50 years
Water	0.16% 6.05g	0.25% 9.23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tahini vs Roasted Cottonseed:

• Sesame Butter from Roasted Kernels have 1.6 times more Vitamin B1, 1.9 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.5 times more Vitamin B5 than Roasted Glandless Cottonseed Kernels.
• While Roasted Glandless Cottonseed Kernels contain 7.3 times more Vitamin A, 5.2 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin C than Sesame Butter from Roasted Kernels.
• Both Sesame Butter from Roasted Kernels as well as Roasted Glandless Cottonseed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tahini vs Roasted Cottonseed:

• Sesame Butter from Roasted Kernels have 4.3 times more Calcium, 1.3 times more Copper, 1.7 times more Iron and 4.6 times more Sodium than Roasted Glandless Cottonseed Kernels.
• While Roasted Glandless Cottonseed Kernels contain 4.6 times more Magnesium, 1.5 times more Manganese, 3.3 times more Potassium and 1.3 times more Zinc than Sesame Butter from Roasted Kernels.
• Both Sesame Butter from Roasted Kernels and Roasted Glandless Cottonseed Kernels have similar amounts of Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Sesame Butter from Roasted Kernels have 1.5 times more Fat, 5.9 times more Omega 3, 1.3 times more Omega 6 and 1.7 times more Fiber than Roasted Glandless Cottonseed Kernels.
• While Roasted Glandless Cottonseed Kernels contain 1.3 times more Saturated Fat and 1.9 times more Protein than Sesame Butter from Roasted Kernels.
• Both Sesame Butter from Roasted Kernels and Roasted Glandless Cottonseed Kernels have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Sesame Butter from Roasted Kernels as well as Roasted Glandless Cottonseed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.