Comparing Nutrients in 7 ounces Raw Tahini VS Frozen Coconut Milk

Macros Ratio

	Protein	Fat	Carbs
Raw Tahini	11%	78%	11%
Frozen Coconut Milk	3%	87%	10%

Macro Nutrients

	Raw Tahini	Frozen Coconut Milk	Recommended Dietary Allowance
Energy	41.5% 1205kcal	14% 401kcal	2900kcal per day for Men 19-50 years
Fat	115% 112g	42.6% 41.3g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	114% 36.6g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	NA	1.6g per day for Men 19-50 years
Omega 6	283% 48g	2.66% 0.45g	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	8.5% 11g	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	63.6% 35.6g	5.7% 3.2g	56g per day for Men 19-50 years

Vitamins

	Raw Tahini	Frozen Coconut Milk	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	3.8% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11.2mg	8.32% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.5% 1.38mg	6.4% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.3mg	4.58% 0.06mg	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	6.95% 27.8μg	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	2.43% 2.2mg	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	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 Tahini	Frozen Coconut Milk	Recommended Dietary Allowance
Calcium	28% 280mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	328% 2.95mg	52% 0.47mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	167% 701mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	70% 1.6mg	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	224% 1568mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	26.8% 911mg	13.5% 460mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	189% 20.7mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	3.83% 142g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Raw Tahini vs Frozen Coconut Milk:

• Sesame Butter from Hulled Raw Kernels have 69 times more Vitamin B1, more Vitamin B2, 8.4 times more Vitamin B3, 4.3 times more Vitamin B5, 5 times more Vitamin B6 and 7 times more Vitamin B9 than Frozen Coconut Milk.
• While Frozen Coconut Milk contains more Vitamin C than Sesame Butter from Hulled Raw Kernels.
• Both Sesame Butter from Hulled Raw Kernels as well as Frozen Coconut Milk have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Raw Tahini vs Frozen Coconut Milk:

• Sesame Butter from Hulled Raw Kernels have 35.3 times more Calcium, 6.3 times more Copper, 7.8 times more Iron, 11 times more Magnesium, 1.8 times more Manganese, 13.4 times more Phosphorus, 2 times more Potassium and 17.7 times more Zinc than Frozen Coconut Milk.
• While Frozen Coconut Milk contains 23.8 times more Water than Sesame Butter from Hulled Raw Kernels.

Comparison of macro-nutrients per 7 ounces:

• Sesame Butter from Hulled Raw Kernels have 3 times more Energy, 2.7 times more Fat, 106.5 times more Omega 6, 3.2 times more Carbohydrate and 11.1 times more Protein than Frozen Coconut Milk.
• While Frozen Coconut Milk contains 2.3 times more Saturated Fat than Sesame Butter from Hulled Raw Kernels.
• Both Sesame Butter from Hulled Raw Kernels as well as Frozen Coconut Milk have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.