Comparing Nutrients in 14 ounces Sesame Seed Kernels VS Boiled Japanese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Sesame Seed Kernels	12%	81%	7%
Boiled Japanese Chestnuts	6%	3%	91%

Macro Nutrients

	Sesame Seed Kernels	Boiled Japanese Chestnuts	Recommended Dietary Allowance
Energy	86.4% 2504kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	250% 243g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	112% 36g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	65.2% 1.04g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	589% 100g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	38.6% 50g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	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	0.38% 0.28g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 1.23g	NA	g per day for Men 19-50 years
Fiber	121% 46g	NA	38g per day for Men 19-50 years
Protein	145% 81g	5.8% 3.25g	56g per day for Men 19-50 years

Vitamins

	Sesame Seed Kernels	Boiled Japanese 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	231% 2.77mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	13.5% 2.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	31% 0.4mg	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	114% 456μg	17% 67.5μg	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	42% 37.7mg	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	44.5% 6.67mg	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

	Sesame Seed Kernels	Boiled Japanese Chestnuts	Recommended Dietary Allowance
Calcium	24% 238mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	617% 5.56mg	90% 0.81mg	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	316% 25.2mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	326% 1369mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	248% 5.7mg	99% 2.3mg	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	378% 2647mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	43% 1469mg	14% 472mg	3400mg per day for Men 19-50 years
Selenium	248% 137μg	NA	55μg per day for Men 19-50 years
Sodium	12.4% 187mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	243% 26.7mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.4% 15g	9.23% 341g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sesame Seed Kernels vs Boiled Japanese Chestnuts:

• Dried Hulled Sesame Seed Kernels have 5.6 times more Vitamin B1, 1.5 times more Vitamin B2, 10.7 times more Vitamin B3, 3.9 times more Vitamin B5, 3.9 times more Vitamin B6 and 6.8 times more Vitamin B9 than Boiled and Steamed Japanese Chestnuts.
• While Boiled and Steamed Japanese Chestnuts contain more Vitamin C than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels as well as Boiled and Steamed Japanese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sesame Seed Kernels vs Boiled Japanese Chestnuts:

• Dried Hulled Sesame Seed Kernels have 5.5 times more Calcium, 6.9 times more Copper, 12 times more Iron, 19.2 times more Magnesium, 2.5 times more Manganese, 25.7 times more Phosphorus, 3.1 times more Potassium, 9.4 times more Sodium and 16.8 times more Zinc than Boiled and Steamed Japanese Chestnuts.
• While Boiled and Steamed Japanese Chestnuts contain 22.9 times more Water than Dried Hulled Sesame Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Hulled Sesame Seed Kernels have 11.3 times more Energy, 322.2 times more Fat, 323.4 times more Saturated Fat, 52.6 times more Omega 3, 560.6 times more Omega 6 and 24.9 times more Protein than Boiled and Steamed Japanese Chestnuts.
• Both Dried Hulled Sesame Seed Kernels and Boiled and Steamed Japanese Chestnuts have similar amounts of Carbohydrate per 14 oz.
• Both Dried Hulled Sesame Seed Kernels as well as Boiled and Steamed Japanese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.