Comparing Nutrients in 14 ounces Raw Tahini VS Roasted European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Raw Tahini	11%	78%	11%
Roasted European Chestnuts	5%	8%	87%

Macro Nutrients

	Raw Tahini	Roasted European Chestnuts	Recommended Dietary Allowance
Energy	83% 2409kcal	33.5% 972kcal	2900kcal per day for Men 19-50 years
Fat	231% 224g	9% 8.73g	97g per day for Men 19-50 years
Saturated Fat	98% 31.4g	5.13% 1.64g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	567% 96g	18% 3.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.6% 71g	162% 210g	130g per day for Men 19-50 years
Sugars	NA	58% 42g	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	97% 37g	53.3% 20.2g	38g per day for Men 19-50 years
Protein	127% 71.2g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Raw Tahini	Roasted European Chestnuts	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	525% 6.3mg	80.4% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	140% 22.4mg	33.3% 5.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.75mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.5% 0.59mg	152% 1.97mg	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	97% 389μg	69.5% 278μg	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	115% 103mg	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	NA	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25.8% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Tahini	Roasted European Chestnuts	Recommended Dietary Allowance
Calcium	56% 560mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	656% 5.9mg	224% 2mg	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	315% 25.2mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	334% 1401mg	31% 131mg	420mg per day for Men 19-50 years
Manganese	251% 5.8mg	204% 4.7mg	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	448% 3135mg	60.7% 425mg	700mg per day for Men 19-50 years
Potassium	53.6% 1822mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	NA	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	377% 41.5mg	20.6% 2.26mg	11mg per day for Men 19-50 years
Water	0.32% 12g	4.34% 161g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Tahini VS Roasted European Chestnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Raw Tahini versus 14 oz of Roasted European Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Raw Tahini vs Roasted European Chestnuts:

• 14 ounces of Raw Tahini have 6.5 times more Vitamin B1, 4.2 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.4 times more Vitamin B9 than Roasted European Chestnuts.
• While 14 oz of Roasted European Chestnuts contain 1.5 times more Vitamin B2, 3.3 times more Vitamin B6 and more Vitamin C than Sesame Butter from Hulled Raw Kernels.
• 14 ounces of Raw Tahini have insufficient amounts of Vitamin C
• Both Sesame Butter from Hulled Raw Kernels as well as Roasted European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Raw Tahini vs Roasted European Chestnuts:

• 14 ounces of Raw Tahini have 4.9 times more Calcium, 2.9 times more Copper, 7 times more Iron, 10.7 times more Magnesium, 1.2 times more Manganese, 7.4 times more Phosphorus and 18.3 times more Zinc than Roasted European Chestnuts.
• While 14 oz of Roasted European Chestnuts contain 1.3 times more Potassium than Sesame Butter from Hulled Raw Kernels.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Raw Tahini have 2.5 times more Energy, 25.7 times more Fat, 19.1 times more Saturated Fat, 4.6 times more Omega 3, 31.3 times more Omega 6, 1.8 times more Fiber and 5.7 times more Protein than Roasted European Chestnuts.
• While 14 oz of Roasted European Chestnuts contain 3 times more Carbohydrate than Sesame Butter from Hulled Raw Kernels.