Comparing Nutrients in 100 grams Tahini VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Tahini	11%	76%	13%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Tahini	Dried Beechnuts	Recommended Dietary Allowance
Energy	20.5% 595kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	55.4% 53.8g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	23.5% 7.53g	18% 5.7g	32g per day for Men 19-50 years
Omega 3	25.4% 0.41g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	108% 18.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21g	25.8% 33.5g	130g per day for Men 19-50 years
Sugars	0.68% 0.49g	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	24.5% 9.3g	NA	38g per day for Men 19-50 years
Protein	30.4% 17g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Tahini	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.4% 0.47mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	52.6% 0.68mg	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	24.5% 98μg	28.3% 113μg	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	17.2% 15.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.67% 0.25mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tahini	Dried Beechnuts	Recommended Dietary Allowance
Calcium	42.6% 426mg	0.1% 1mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	74.4% 0.67mg	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	112% 8.95mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	22.6% 95mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	63.3% 1.46mg	58.3% 1.34mg	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	105% 732mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	12% 414mg	30% 1017mg	3400mg per day for Men 19-50 years
Selenium	62.5% 34.4μg	NA	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	2.53% 38mg	1500mg per day for Men 19-50 years
Zinc	42% 4.62mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	0.082% 3.05g	0.18% 6.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Tahini VS Dried Beechnuts per 100 g

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

Lets compare vitamin content per 100 grams of Tahini vs Dried Beechnuts:

• 100 grams of Tahini have 4 times more Vitamin B1, 1.3 times more Vitamin B2 and 6.2 times more Vitamin B3 than Dried Beechnuts.
• While 100 g of Dried Beechnuts contain 1.3 times more Vitamin B5, 4.6 times more Vitamin B6 and more Vitamin C than Sesame Butter from Roasted Kernels.
• Both Tahini and Dried Beechnuts provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Tahini have insufficient amounts of Vitamin C
• Both Sesame Butter from Roasted Kernels as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Tahini vs Dried Beechnuts:

• 100 grams of Tahini have 426 times more Calcium, 2.4 times more Copper, 3.6 times more Iron, more Magnesium, more Phosphorus, 3 times more Sodium and 12.8 times more Zinc than Dried Beechnuts.
• While 100 g of Dried Beechnuts contain 2.5 times more Potassium than Sesame Butter from Roasted Kernels.
• Both Tahini and Dried Beechnuts contain similar levels of Manganese per 100 grams.
• 100 grams of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tahini have 1.3 times more Saturated Fat, 1.3 times more Omega 6 and 2.7 times more Protein than Dried Beechnuts.
• While 100 g of Dried Beechnuts contain 4.2 times more Omega 3 and 1.6 times more Carbohydrate than Sesame Butter from Roasted Kernels.
• Both Tahini and Dried Beechnuts offer comparable quantities of Energy and Fat per 100 grams.