Comparing Nutrients in 7 ounces Raw Tahini VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Raw Tahini	11%	78%	11%
Almonds	14%	72%	14%

Macro Nutrients

	Raw Tahini	Almonds	Recommended Dietary Allowance
Energy	41.5% 1205kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	115% 112g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	283% 48g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.3% 35.5g	33% 42.8g	130g per day for Men 19-50 years
Sugars	NA	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	65.3% 25g	38g per day for Men 19-50 years
Protein	63.6% 35.6g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Raw Tahini	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	262% 3.15mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11.2mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.5% 1.38mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.3mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.6% 194μg	22% 87.3μg	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	339% 51mg	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 Tahini	Almonds	Recommended Dietary Allowance
Calcium	28% 280mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	328% 2.95mg	227% 2.05mg	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	158% 12.6mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	167% 701mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	224% 1568mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	26.8% 911mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	NA	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	189% 20.7mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	0.24% 8.75g	3700g per day for Men 19-50 years

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

• Sesame Butter from Hulled Raw Kernels have 7.7 times more Vitamin B1, 1.6 times more Vitamin B3, 1.5 times more Vitamin B5 and 2.2 times more Vitamin B9 than Almonds.
• While Almonds contain 9.5 times more Vitamin B2 than Sesame Butter from Hulled Raw Kernels.
• Both Sesame Butter from Hulled Raw Kernels and Almonds have similar amounts of Vitamin B6 per 7 oz.
• Both Sesame Butter from Hulled Raw Kernels as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Raw Tahini vs Almonds:

• Sesame Butter from Hulled Raw Kernels have 1.4 times more Copper, 1.7 times more Iron, 1.3 times more Magnesium, 1.6 times more Phosphorus and 3.3 times more Zinc than Almonds.
• While Almonds contain 1.9 times more Calcium, 1.5 times more Manganese and 1.6 times more Potassium than Sesame Butter from Hulled Raw Kernels.

Comparison of macro-nutrients per 7 ounces:

• Sesame Butter from Hulled Raw Kernels have 2.1 times more Saturated Fat, 142.3 times more Omega 3 and 2 times more Omega 6 than Almonds.
• While Almonds contain 1.3 times more Fiber than Sesame Butter from Hulled Raw Kernels.
• Both Sesame Butter from Hulled Raw Kernels and Almonds have similar amounts of Energy, Fat, Carbohydrate and Protein per 7 oz.
• Both Sesame Butter from Hulled Raw Kernels as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.