Comparing Nutrients in 100 grams Dry Roasted Walnuts with Salt VS Tahini

Macros Ratio

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

Macro Nutrients

	Dry Roasted Walnuts with Salt	Tahini	Recommended Dietary Allowance
Energy	22% 643kcal	20.5% 595kcal	2900kcal per day for Men 19-50 years
Fat	62.6% 60.7g	55.4% 53.8g	97g per day for Men 19-50 years
Saturated Fat	16.7% 5.36g	23.5% 7.53g	32g per day for Men 19-50 years
Omega 3	531% 8.5g	25.4% 0.41g	1.6g per day for Men 19-50 years
Omega 6	210% 35.7g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 18g	16.3% 21g	130g per day for Men 19-50 years
Sugars	4.92% 3.57g	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	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	18.7% 7.1g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Tahini	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.4% 0.52mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	36.4% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	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	22.8% 91μg	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	1.56% 1.4mg	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	6% 0.9mg	1.67% 0.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.75% 3.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Tahini	Recommended Dietary Allowance
Calcium	7.1% 71mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	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	32% 2.57mg	112% 8.95mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	NA	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	47% 329mg	105% 732mg	700mg per day for Men 19-50 years
Potassium	13.5% 459mg	12% 414mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	62.5% 34.4μg	55μg per day for Men 19-50 years
Sodium	43% 643mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	27% 2.98mg	42% 4.62mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.082% 3.05g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Walnuts with Salt VS Tahini per 100 g

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

Lets compare vitamin content per 100 grams of Dry Roasted Walnuts with Salt vs Tahini:

• 100 grams of Dry Roasted Walnuts with Salt have 3.5 times more Vitamin B6, 3.6 times more Vitamin E and more Vitamin K than Tahini.
• While 100 g of Sesame Butter from Roasted Kernels contain 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.
• Both Dry Roasted Walnuts with Salt and Tahini provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Tahini have insufficient amounts of Vitamin E and Vitamin K
• Both Dry Roasted Walnuts with Salt 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 Dry Roasted Walnuts with Salt vs Tahini:

• 100 grams of Dry Roasted Walnuts with Salt have 1.6 times more Magnesium and 5.6 times more Sodium than Tahini.
• While 100 g of Sesame Butter from Roasted Kernels contain 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.
• Both Dry Roasted Walnuts with Salt and Tahini contain similar levels of Copper and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dry Roasted Walnuts with Salt have 20.9 times more Omega 3, 1.5 times more Omega 6 and 7.3 times more Sugars than Tahini.
• While 100 g of Sesame Butter from Roasted Kernels contain 1.4 times more Saturated Fat and 1.3 times more Fiber than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Tahini offer comparable quantities of Energy, Fat, Carbohydrate and Protein per 100 grams.