Comparing Nutrients in 100 grams Black Walnuts VS Tahini

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Tahini	11%	76%	13%

Macro Nutrients

	Black Walnuts	Tahini	Recommended Dietary Allowance
Energy	21.3% 619kcal	20.5% 595kcal	2900kcal per day for Men 19-50 years
Fat	61% 59.3g	55.4% 53.8g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	23.5% 7.53g	32g per day for Men 19-50 years
Omega 3	167% 2.68g	25.4% 0.41g	1.6g per day for Men 19-50 years
Omega 6	199% 33.8g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.37% 9.6g	16.3% 21g	130g per day for Men 19-50 years
Sugars	1.5% 1.1g	0.68% 0.49g	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	0.069% 0.05g	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	% 0.05g	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	18% 6.8g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	43% 24g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Tahini	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.75% 0.057mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	36.4% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.58mg	11.5% 0.15mg	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	7.75% 31μg	24.5% 98μg	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	1.9% 1.7mg	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	14% 2.08mg	1.67% 0.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Tahini	Recommended Dietary Allowance
Calcium	6.1% 61mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	179% 1.6mg	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	39% 3.12mg	112% 8.95mg	8mg per day for Men 19-50 years
Magnesium	48% 201mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	63.3% 1.46mg	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	73.3% 513mg	105% 732mg	700mg per day for Men 19-50 years
Potassium	15.4% 523mg	12% 414mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	62.5% 34.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	30.6% 3.37mg	42% 4.62mg	11mg per day for Men 19-50 years
Water	0.12% 4.56g	0.082% 3.05g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Walnuts VS Tahini per 100 g

Compare the macro and micronutrient content in 100 g of Black Walnuts versus 100 g of Tahini to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Black Walnuts vs Tahini:

• 100 grams of Black Walnuts have 2.4 times more Vitamin B5, 3.9 times more Vitamin B6, 8.3 times more Vitamin E and more Vitamin K than Tahini.
• While 100 g of Sesame Butter from Roasted Kernels contain 21.4 times more Vitamin B1, 3.6 times more Vitamin B2, 11.6 times more Vitamin B3 and 3.2 times more Vitamin B9 than Dried Black Walnuts.
• 100 grams of Tahini have insufficient amounts of Vitamin E and Vitamin K
• Both Dried Black Walnuts as well as Sesame Butter from Roasted Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Black Walnuts vs Tahini:

• 100 grams of Black Walnuts have 2.1 times more Magnesium, 2.7 times more Manganese and 1.3 times more Potassium than Tahini.
• While 100 g of Sesame Butter from Roasted Kernels contain 7 times more Calcium, 2.9 times more Iron, 1.4 times more Phosphorus, 2 times more Selenium, 57.5 times more Sodium and 1.4 times more Zinc than Dried Black Walnuts.
• Both Black Walnuts and Tahini contain similar levels of Copper per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Black Walnuts have 6.6 times more Omega 3, 1.5 times more Omega 6 and 1.4 times more Protein than Tahini.
• While 100 g of Sesame Butter from Roasted Kernels contain 2.2 times more Saturated Fat, 2.2 times more Carbohydrate and 1.4 times more Fiber than Dried Black Walnuts.
• Both Black Walnuts and Tahini offer comparable quantities of Energy and Fat per 100 grams.