Comparing Nutrients in 1 kilogram Roasted European Chestnuts VS Sesame Butter

Macros Ratio

	Protein	Fat	Carbs
Roasted European Chestnuts	5%	8%	87%
Sesame Butter	12%	73%	15%

Macro Nutrients

	Roasted European Chestnuts	Sesame Butter	Recommended Dietary Allowance
Energy	84.5% 2450kcal	202% 5860kcal	2900kcal per day for Men 19-50 years
Fat	22.7% 22g	524% 509g	97g per day for Men 19-50 years
Saturated Fat	13% 4.14g	223% 71.2g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	241% 3.85g	1.6g per day for Men 19-50 years
Omega 6	45.6% 7.76g	1288% 219g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	407% 530g	185% 241g	130g per day for Men 19-50 years
Sugars	146% 106g	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	134% 51g	145% 55g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	323% 181g	56g per day for Men 19-50 years

Vitamins

	Roasted European Chestnuts	Sesame Butter	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	203% 2.43mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.75mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84% 13.4mg	419% 67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.54mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	382% 4.97mg	628% 8.16mg	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	175% 700μg	250% 1000μg	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	289% 260mg	0% 0mg	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	33.3% 5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted European Chestnuts	Sesame Butter	Recommended Dietary Allowance
Calcium	29% 290mg	960% 9600mg	1000mg per day for Men 19-50 years
Copper	563% 5.07mg	4682% 42mg	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	114% 9.1mg	2400% 192mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	862% 3620mg	420mg per day for Men 19-50 years
Manganese	513% 12mg	1104% 25.4mg	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	153% 1070mg	941% 6590mg	700mg per day for Men 19-50 years
Potassium	174% 5920mg	171% 5820mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	52% 5.7mg	663% 73mg	11mg per day for Men 19-50 years
Water	11% 405g	0.43% 16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted European Chestnuts vs Sesame Butter:

• Roasted European Chestnuts have 10.7 times more Vitamin B5 and more Vitamin C than Sesame Butter paste.
• While Sesame Butter paste contains 5 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.4 times more Vitamin B9 than Roasted European Chestnuts.
• Both Roasted European Chestnuts and Sesame Butter paste have similar amounts of Vitamin B1 and Vitamin B2 per 1 kg.
• Both Roasted European Chestnuts as well as Sesame Butter paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted European Chestnuts vs Sesame Butter:

• Roasted European Chestnuts have 25.3 times more Water than Sesame Butter paste.
• While Sesame Butter paste contains 33.1 times more Calcium, 8.3 times more Copper, 21.1 times more Iron, 11 times more Magnesium, 2.2 times more Manganese, 6.2 times more Phosphorus, 29.6 times more Selenium and 12.8 times more Zinc than Roasted European Chestnuts.
• Both Roasted European Chestnuts and Sesame Butter paste have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Roasted European Chestnuts have 2.2 times more Carbohydrate than Sesame Butter paste.
• While Sesame Butter paste contains 2.4 times more Energy, 23.1 times more Fat, 17.2 times more Saturated Fat, 4.1 times more Omega 3, 28.2 times more Omega 6 and 5.7 times more Protein than Roasted European Chestnuts.
• Both Roasted European Chestnuts and Sesame Butter paste have similar amounts of Fiber per 1 kg.
• Both Roasted European Chestnuts as well as Sesame Butter paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.