Comparing Nutrients in 1 kilogram Roasted European Chestnuts VS Sesame Flour

Macros Ratio

	Protein	Fat	Carbs
Roasted European Chestnuts	5%	8%	87%
Sesame Flour	22%	59%	19%

Macro Nutrients

	Roasted European Chestnuts	Sesame Flour	Recommended Dietary Allowance
Energy	84.5% 2450kcal	181% 5260kcal	2900kcal per day for Men 19-50 years
Fat	22.7% 22g	382% 371g	97g per day for Men 19-50 years
Saturated Fat	13% 4.14g	162% 52g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	176% 2.8g	1.6g per day for Men 19-50 years
Omega 6	45.6% 7.76g	939% 160g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	407% 530g	205% 266g	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	NA	38g per day for Men 19-50 years
Protein	56.6% 31.7g	550% 308g	56g per day for Men 19-50 years

Vitamins

	Roasted European Chestnuts	Sesame Flour	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	2237% 27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.75mg	220% 2.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84% 13.4mg	836% 134mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.54mg	586% 29.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	382% 4.97mg	117% 1.52mg	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	77.5% 310μg	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 Flour	Recommended Dietary Allowance
Calcium	29% 290mg	159% 1590mg	1000mg per day for Men 19-50 years
Copper	563% 5.07mg	1689% 15mg	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	1896% 152mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	860% 3610mg	420mg per day for Men 19-50 years
Manganese	513% 12mg	647% 15mg	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	1153% 8070mg	700mg per day for Men 19-50 years
Potassium	174% 5920mg	124% 4230mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	52% 5.7mg	970% 107mg	11mg per day for Men 19-50 years
Water	11% 405g	0.24% 9g	3700g per day for Men 19-50 years

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

• Roasted European Chestnuts have 3.3 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin C than High fat Sesame Flour.
• While High fat Sesame Flour contains 11 times more Vitamin B1, 1.6 times more Vitamin B2, 10 times more Vitamin B3 and 5.3 times more Vitamin B5 than Roasted European Chestnuts.
• Both Roasted European Chestnuts as well as High fat Sesame Flour 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 Flour:

• Roasted European Chestnuts have 1.4 times more Potassium and 45 times more Water than High fat Sesame Flour.
• While High fat Sesame Flour contains 5.5 times more Calcium, 3 times more Copper, 16.7 times more Iron, 10.9 times more Magnesium, 1.3 times more Manganese, 7.5 times more Phosphorus, 20.5 times more Sodium and 18.7 times more Zinc than Roasted European Chestnuts.

Comparison of macro-nutrients per 1 kilogram:

• Roasted European Chestnuts have 2 times more Carbohydrate than High fat Sesame Flour.
• While High fat Sesame Flour contains 2.1 times more Energy, 16.9 times more Fat, 12.6 times more Saturated Fat, 3 times more Omega 3, 20.6 times more Omega 6 and 9.7 times more Protein than Roasted European Chestnuts.
• Both Roasted European Chestnuts as well as High fat Sesame Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.