Comparing Nutrients in 100 grams Tahini VS Frozen Coconut Milk

Macros Ratio

	Protein	Fat	Carbs
Tahini	11%	76%	13%
Frozen Coconut Milk	3%	87%	10%

Macro Nutrients

	Tahini	Frozen Coconut Milk	Recommended Dietary Allowance
Energy	20.5% 595kcal	6.97% 202kcal	2900kcal per day for Men 19-50 years
Fat	55.4% 53.8g	21.4% 21g	97g per day for Men 19-50 years
Saturated Fat	23.5% 7.53g	57.6% 18.4g	32g per day for Men 19-50 years
Omega 3	25.4% 0.41g	NA	1.6g per day for Men 19-50 years
Omega 6	136% 23g	1.34% 0.23g	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	4.3% 5.6g	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	2.88% 1.6g	56g per day for Men 19-50 years

Vitamins

	Tahini	Frozen Coconut Milk	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	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.4% 0.47mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	2.3% 0.03mg	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	3.5% 14μg	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	1.22% 1.1mg	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	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	Frozen Coconut Milk	Recommended Dietary Allowance
Calcium	42.6% 426mg	0.4% 4mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	26% 0.24mg	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	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	22.6% 95mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	63.3% 1.46mg	35% 0.81mg	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	8.43% 59mg	700mg per day for Men 19-50 years
Potassium	12% 414mg	6.82% 232mg	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	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	42% 4.62mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	0.082% 3.05g	1.93% 71.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Tahini VS Frozen Coconut Milk per 100 g

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

Lets compare vitamin content per 100 grams of Tahini vs Frozen Coconut Milk:

• 100 grams of Tahini have 53 times more Vitamin B1, more Vitamin B2, 8.1 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.
• 100 grams of Frozen Coconut Milk have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Sesame Butter from Roasted Kernels as well as Frozen Coconut Milk have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Tahini vs Frozen Coconut Milk:

• 100 grams of Tahini have 106.5 times more Calcium, 6.9 times more Copper, 11 times more Iron, 3 times more Magnesium, 1.8 times more Manganese, 12.4 times more Phosphorus, 1.8 times more Potassium, 9.6 times more Sodium and 7.8 times more Zinc than Frozen Coconut Milk.
• 100 grams of Frozen Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tahini have 2.9 times more Energy, 2.6 times more Fat, 101.5 times more Omega 6, 3.8 times more Carbohydrate and 10.6 times more Protein than Frozen Coconut Milk.
• While 100 g of Frozen Coconut Milk contain 2.4 times more Saturated Fat than Sesame Butter from Roasted Kernels.
• 100 grams of Frozen Coconut Milk provide inadequate amounts of Omega 6