Comparing Nutrients in 5 ounces Raw Whole TahiniVS Almonds

Macros Ratio

Protein Fat Carbs

Raw Whole Tahini

12%

71%

17%

Almonds

14%

72%

14%

5 oz ▼

Macro Nutrients

Raw Whole Tahinivs Almonds

28%808kcal

Energy

28.3%821kcal

808 kcalvs821 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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70%68g

Fat

73%70.8g

68 gvs70.8 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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29.8%9.53g

Saturated Fat

17%5.4g

9.53 gvs5.4 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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32%0.51g

Omega 3

0.27%0.004g

0.51 gvs0.004 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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172%29.3g

Omega 6

103%17.5g

29.3 gvs17.5 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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28.6%37g

Carbohydrate

23.5%30.5g

37 gvs30.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

8.5%6.17g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs6.17 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.22%0.16g

≤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 gvs0.16 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.24g

NA gvs0.24 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%5.6g

NA gvs5.6 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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34.7%13g

Fiber

46.6%17.7g

13 gvs17.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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45%25.2g

Protein

53.5%30g

25.2 gvs30 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Raw Whole Tahinivs Almonds

0.47%4.25μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

4.25 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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152%1.8mg

Vitamin B1

24.2%0.29mg

Thiamine

1.8 mgvs0.29 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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55.6%0.72mg

Vitamin B2

124%1.6mg

Riboflavin

0.72 mgvs1.6 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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52.5%8.4mg

Vitamin B3

32%5.13mg

Niacin, nicotinic acid, niacinamide

8.4 mgvs5.13 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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19.7%0.98mg

Vitamin B5

13.4%0.67mg

Pantothenic acid

0.98 mgvs0.67 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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16.2%0.21mg

Vitamin B6

15%0.19mg

Pyridoxine

0.21 mgvs0.19 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

269%80.8μg

Biotin

NA μgvs80.8 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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34.7%139μg

Vitamin B9

15.6%62.4μg

Folates and Folic Acid

139 μgvs62.4 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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Vitamin E

242%36.3mg

Tocopherols and Tocotrienols

NA mgvs36.3 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Raw Whole Tahinivs Almonds

59.5%595mg

Calcium

38%381mg

595 mgvs381 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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255%2.3mg

Copper

162%1.46mg

2.3 mgvs1.46 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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44.5%3.56mg

Iron

65.7%5.26mg

3.56 mgvs5.26 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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32.4%136mg

Magnesium

91%383mg

136 mgvs383 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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89.8%2.07mg

Manganese

134%3.1mg

2.07 mgvs3.1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

143%64.2μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs64.2 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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152%1066mg

Phosphorus

97%682mg

1066 mgvs682 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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17.3%587mg

Potassium

30.6%1039mg

587 mgvs1039 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

10.6%5.8μg

NA μgvs5.8 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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7%105mg

Sodium

0.094%1.4mg

105 mgvs1.4 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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59.8%6.58mg

Zinc

40.2%4.42mg

6.58 mgvs4.42 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.11%4.25g

Water

0.17%6.25g

4.25 gvs6.25 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Raw Whole Tahini vs Almonds:

Raw Whole Tahini has 6.3 times more Vitamin B1, 1.6 times more Vitamin B3, 1.5 times more Vitamin B5 and 2.2 times more Vitamin B9 than Almonds.
While Almonds contain 2.2 times more Vitamin B2 than Raw Whole Tahini.
Both Raw Whole Tahini and Almonds have similar amounts of Vitamin B6 per 5 oz.
Both Raw Whole Tahini as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Raw Whole Tahini vs Almonds:

Raw Whole Tahini has 1.6 times more Calcium, 1.6 times more Copper, 1.6 times more Phosphorus, 74 times more Sodium and 1.5 times more Zinc than Almonds.
While Almonds contain 1.5 times more Iron, 2.8 times more Magnesium, 1.5 times more Manganese and 1.8 times more Potassium than Raw Whole Tahini.

Comparison of macro-nutrients per 5 ounces:

Raw Whole Tahini has 1.8 times more Saturated Fat, 121 times more Omega 3, 1.7 times more Omega 6 and 1.2 times more Carbohydrate than Almonds.
While Almonds contain 1.3 times more Fiber than Raw Whole Tahini.
Both Raw Whole Tahini and Almonds have similar amounts of Energy, Fat and Protein per 5 oz.
Both Raw Whole Tahini as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Raw Whole TahiniVS All Flavors Except Macadamia Wheat-based FormulatedAlmondsVS All Flavors Except Macadamia Wheat-based FormulatedRaw Whole TahiniVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 5 ounces Raw Whole TahiniVS Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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