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Comparing Nutrients in 300 calories TahiniVS Almonds

Weight per 300 calories

Tahini
50.4g
Almonds
51.8g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Tahini or Almonds?

Macros Ratio

Protein Fat Carbs

Tahini
11%
76%
13%
Almonds
14%
72%
14%
300 kcal ▼

Macro Nutrients

Tahinivs Almonds
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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28%27g
Fat
26.7%26g
27 gvs26 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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12%3.8g
Saturated Fat
6.16%1.97g
3.8 gvs1.97 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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13%0.21g
Omega 3
0.097%0.002g
0.21 gvs0.002 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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68.6%11.7g
Omega 6
37.6%6.4g
11.7 gvs6.4 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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8.2%10.7g
Carbohydrate
8.6%11g
10.7 gvs11 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.34%0.25g
Sugars
3.1%2.25g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.25 gvs2.25 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.079%0.057g
≤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]
NA gvs0.057 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.088g
NA gvs0.088 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%2.05g
NA gvs2.05 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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12.3%4.7g
Fiber
17%6.48g
4.7 gvs6.48 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
15.3%8.57g
Protein
19.6%11g
8.57 gvs11 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Tahinivs Almonds
0.17%1.5μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
1.5 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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51.3%0.62mg
Vitamin B1
8.85%0.11mg
Thiamine
0.62 mgvs0.11 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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18.3%0.24mg
Vitamin B2
45.4%0.59mg
Riboflavin
0.24 mgvs0.59 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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17%2.75mg
Vitamin B3
11.7%1.87mg
Niacin, nicotinic acid, niacinamide
2.75 mgvs1.87 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7%0.35mg
Vitamin B5
4.9%0.24mg
Pantothenic acid
0.35 mgvs0.24 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.78%0.075mg
Vitamin B6
5.46%0.071mg
Pyridoxine
0.075 mgvs0.071 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
98%29.5μg
Biotin
NA μgvs29.5 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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12.4%49.4μg
Vitamin B9
5.7%22.8μg
Folates and Folic Acid
49.4 μgvs22.8 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.84%0.13mg
Vitamin E
88.5%13.3mg
Tocopherols and Tocotrienols
0.13 mgvs13.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
0 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Tahinivs Almonds
21.5%215mg
Calcium
14%139mg
215 mgvs139 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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90%0.81mg
Copper
59.4%0.53mg
0.81 mgvs0.53 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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56.4%4.5mg
Iron
24%1.92mg
4.5 mgvs1.92 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11.4%48mg
Magnesium
33.3%140mg
48 mgvs140 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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32%0.73mg
Manganese
49%1.13mg
0.73 mgvs1.13 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
52%23.5μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs23.5 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
52.7%369mg
Phosphorus
35.6%249mg
369 mgvs249 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
6.14%209mg
Potassium
11%380mg
209 mgvs380 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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31.5%17.3μg
Selenium
3.86%2.12μg
17.3 μgvs2.12 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
3.87%58mg
Sodium
0.035%0.52mg
58 mgvs0.52 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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21%2.33mg
Zinc
14.7%1.6mg
2.33 mgvs1.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.042%1.54g
Water
0.062%2.3g
1.54 gvs2.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Tahini vs Almonds:
Comparing minerals per 300 calories for Tahini vs Almonds:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

TahiniVS Roasted European ChestnutsAlmondsVS Roasted European ChestnutsTahiniVS Blanched AlmondsAlmondsVS Blanched Almonds
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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