Comparing Nutrients in 1 kilogram Dried Japanese Chestnuts VS Tahini

Macros Ratio

	Protein	Fat	Carbs
Dried Japanese Chestnuts	6%	3%	91%
Tahini	11%	76%	13%

Macro Nutrients

	Dried Japanese Chestnuts	Tahini	Recommended Dietary Allowance
Energy	124% 3600kcal	205% 5950kcal	2900kcal per day for Men 19-50 years
Fat	12.8% 12.4g	554% 538g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.83g	235% 75.3g	32g per day for Men 19-50 years
Omega 3	19.4% 0.31g	254% 4.07g	1.6g per day for Men 19-50 years
Omega 6	17% 2.88g	1361% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	626% 814g	163% 212g	130g per day for Men 19-50 years
Sugars	NA	6.76% 4.9g	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	NA	245% 93g	38g per day for Men 19-50 years
Protein	94% 52.5g	304% 170g	56g per day for Men 19-50 years

Vitamins

	Dried Japanese Chestnuts	Tahini	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	668% 8mg	1017% 12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	292% 3.8mg	364% 4.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	341% 54.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	139% 6.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	507% 6.6mg	115% 1.5mg	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	273% 1090μg	245% 980μg	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	681% 613mg	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	NA	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Japanese Chestnuts	Tahini	Recommended Dietary Allowance
Calcium	72% 720mg	426% 4260mg	1000mg per day for Men 19-50 years
Copper	1458% 13mg	1789% 16mg	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	423% 33.8mg	1119% 89.5mg	8mg per day for Men 19-50 years
Magnesium	274% 1150mg	226% 950mg	420mg per day for Men 19-50 years
Manganese	1613% 37mg	633% 14.6mg	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	241% 1690mg	1046% 7320mg	700mg per day for Men 19-50 years
Potassium	226% 7680mg	122% 4140mg	3400mg per day for Men 19-50 years
Selenium	NA	625% 344μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	234% 25.7mg	420% 46.2mg	11mg per day for Men 19-50 years
Water	2.7% 100g	0.82% 30.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Japanese Chestnuts VS Tahini per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Japanese Chestnuts versus 1 kg of Tahini to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Japanese Chestnuts vs Tahini:

• 1 kilogram of Dried Japanese Chestnuts has 4.4 times more Vitamin B6 and more Vitamin C than Tahini.
• While 1 kg of Sesame Butter from Roasted Kernels contains 1.5 times more Vitamin B1, 1.6 times more Vitamin B3 and 1.4 times more Vitamin B5 than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts and Tahini provide similar amounts of Vitamin B2 and Vitamin B9 per one kilogram.
• 1 kilogram of Tahini have insufficient amounts of Vitamin C
• Both Dried Japanese Chestnuts as well as Sesame Butter from Roasted Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Japanese Chestnuts vs Tahini:

• 1 kilogram of Dried Japanese Chestnuts has 1.2 times more Magnesium, 2.5 times more Manganese and 1.9 times more Potassium than Tahini.
• While 1 kg of Sesame Butter from Roasted Kernels contains 5.9 times more Calcium, 2.6 times more Iron, 4.3 times more Phosphorus, 3.4 times more Sodium and 1.8 times more Zinc than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts and Tahini contain similar levels of Copper per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Japanese Chestnuts has 3.8 times more Carbohydrate than Tahini.
• While 1 kg of Sesame Butter from Roasted Kernels contains 1.7 times more Energy, 43.4 times more Fat, 41.1 times more Saturated Fat, 13.1 times more Omega 3, 80.3 times more Omega 6 and 3.2 times more Protein than Dried Japanese Chestnuts.
• 1 kilogram of Dried Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6