Comparing Nutrients in 100 grams Walnuts VS Tahini

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Tahini	11%	76%	13%

Macro Nutrients

	Walnuts	Tahini	Recommended Dietary Allowance
Energy	22.6% 654kcal	20.5% 595kcal	2900kcal per day for Men 19-50 years
Fat	67.2% 65.2g	55.4% 53.8g	97g per day for Men 19-50 years
Saturated Fat	19% 6.13g	23.5% 7.53g	32g per day for Men 19-50 years
Omega 3	568% 9.1g	25.4% 0.41g	1.6g per day for Men 19-50 years
Omega 6	224% 38g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.7g	16.3% 21g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	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	0.12% 0.09g	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	% 0.08g	NA	g per day for Men 19-50 years
Sucrose	% 2.43g	NA	g per day for Men 19-50 years
Fiber	17.6% 6.7g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	27% 15.2g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Walnuts	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	28.4% 0.34mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	36.4% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.03% 1.13mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.3% 0.54mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	57.7% 17.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24.5% 98μg	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	1.44% 1.3mg	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	4.67% 0.7mg	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

	Walnuts	Tahini	Recommended Dietary Allowance
Calcium	9.8% 98mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	176% 1.6mg	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	36.4% 2.9mg	112% 8.95mg	8mg per day for Men 19-50 years
Magnesium	37.6% 158mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	63.3% 1.46mg	2.3mg per day for Men 19-50 years
Molybdenum	46.7% 21μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	49.4% 346mg	105% 732mg	700mg per day for Men 19-50 years
Potassium	13% 441mg	12% 414mg	3400mg per day for Men 19-50 years
Selenium	8.9% 4.9μg	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	28% 3.1mg	42% 4.62mg	11mg per day for Men 19-50 years
Water	0.11% 4.07g	0.082% 3.05g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Tahini per 100 g

Compare the macro and micronutrient content in 100 g of 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 Walnuts vs Tahini:

• 100 grams of Walnuts have 3.6 times more Vitamin B6, 2.8 times more Vitamin E and more Vitamin K than Tahini.
• While 100 g of Sesame Butter from Roasted Kernels contain 3.6 times more Vitamin B1, 3.2 times more Vitamin B2 and 4.8 times more Vitamin B3 than English Walnuts.
• Both Walnuts and Tahini provide similar amounts of Vitamin B5 and Vitamin B9 per 100 grams.
• 100 grams of Tahini have insufficient amounts of Vitamin E and Vitamin K
• Both English 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 Walnuts vs Tahini:

• 100 grams of Walnuts have 1.7 times more Magnesium and 2.3 times more Manganese than Tahini.
• While 100 g of Sesame Butter from Roasted Kernels contain 4.3 times more Calcium, 3.1 times more Iron, 2.1 times more Phosphorus, 7 times more Selenium, 57.5 times more Sodium and 1.5 times more Zinc than English Walnuts.
• Both Walnuts and Tahini contain similar levels of Copper and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Walnuts have 1.2 times more Fat, 22.3 times more Omega 3, 1.6 times more Omega 6 and 5.3 times more Sugars than Tahini.
• While 100 g of Sesame Butter from Roasted Kernels contain 1.5 times more Carbohydrate and 1.4 times more Fiber than English Walnuts.
• Both Walnuts and Tahini offer comparable quantities of Energy, Saturated Fat and Protein per 100 grams.