Comparing Nutrients in 1 kilogram Tahini VS Dried Japanese Chestnuts

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

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

Nutrient Comparison: Tahini VS Dried Japanese Chestnuts per 1 kg

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

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

• 1 kilogram of Tahini has 1.5 times more Vitamin B1, 1.2 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.4 times more Vitamin B5 than Dried Japanese Chestnuts.
• While 1 kg of Dried Japanese Chestnuts contains 4.4 times more Vitamin B6 and more Vitamin C than Sesame Butter from Roasted Kernels.
• Both Tahini and Dried Japanese Chestnuts provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Tahini have insufficient amounts of Vitamin C
• Both Sesame Butter from Roasted Kernels as well as Dried Japanese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

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

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tahini has 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.
• While 1 kg of Dried Japanese Chestnuts contains 3.8 times more Carbohydrate than Sesame Butter from Roasted Kernels.
• 1 kilogram of Dried Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6