Comparing Nutrients in 1 kilogram Dried Japanese Chestnuts VS Sesame Flour

Macros Ratio

	Protein	Fat	Carbs
Dried Japanese Chestnuts	6%	3%	91%
Sesame Flour	22%	59%	19%

Macro Nutrients

	Dried Japanese Chestnuts	Sesame Flour	Recommended Dietary Allowance
Energy	124% 3600kcal	181% 5260kcal	2900kcal per day for Men 19-50 years
Fat	12.8% 12.4g	382% 371g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.83g	162% 52g	32g per day for Men 19-50 years
Omega 3	19.4% 0.31g	176% 2.8g	1.6g per day for Men 19-50 years
Omega 6	17% 2.88g	939% 160g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	626% 814g	205% 266g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	94% 52.5g	550% 308g	56g per day for Men 19-50 years

Vitamins

	Dried Japanese Chestnuts	Sesame Flour	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	2237% 27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	292% 3.8mg	220% 2.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	836% 134mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	586% 29.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	507% 6.6mg	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	273% 1090μg	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	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Japanese Chestnuts	Sesame Flour	Recommended Dietary Allowance
Calcium	72% 720mg	159% 1590mg	1000mg per day for Men 19-50 years
Copper	1458% 13mg	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	423% 33.8mg	1896% 152mg	8mg per day for Men 19-50 years
Magnesium	274% 1150mg	860% 3610mg	420mg per day for Men 19-50 years
Manganese	1613% 37mg	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	241% 1690mg	1153% 8070mg	700mg per day for Men 19-50 years
Potassium	226% 7680mg	124% 4230mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	234% 25.7mg	970% 107mg	11mg per day for Men 19-50 years
Water	2.7% 100g	0.24% 9g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Japanese Chestnuts VS Sesame Flour per 1 kg

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

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

• 1 kilogram of Dried Japanese Chestnuts has 1.3 times more Vitamin B2, 4.3 times more Vitamin B6, 3.5 times more Vitamin B9 and more Vitamin C than Sesame Flour.
• While 1 kg of High fat Sesame Flour contains 3.3 times more Vitamin B1, 3.8 times more Vitamin B3 and 6.1 times more Vitamin B5 than Dried Japanese Chestnuts.
• 1 kilogram of Sesame Flour have insufficient amounts of Vitamin C
• Both Dried Japanese Chestnuts as well as High fat Sesame Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Japanese Chestnuts vs Sesame Flour:

• 1 kilogram of Dried Japanese Chestnuts has 2.5 times more Manganese and 1.8 times more Potassium than Sesame Flour.
• While 1 kg of High fat Sesame Flour contains 2.2 times more Calcium, 4.5 times more Iron, 3.1 times more Magnesium, 4.8 times more Phosphorus and 4.2 times more Zinc than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts and Sesame Flour contain similar levels of Copper and Sodium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Japanese Chestnuts has 3.1 times more Carbohydrate than Sesame Flour.
• While 1 kg of High fat Sesame Flour contains 1.5 times more Energy, 29.9 times more Fat, 28.4 times more Saturated Fat, 9.1 times more Omega 3, 55.4 times more Omega 6 and 5.9 times more Protein than Dried Japanese Chestnuts.
• 1 kilogram of Dried Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6