Comparing Nutrients in 1 kilogram Raw Tahini VS Roasted European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Raw Tahini	11%	78%	11%
Roasted European Chestnuts	5%	8%	87%

Macro Nutrients

	Raw Tahini	Roasted European Chestnuts	Recommended Dietary Allowance
Energy	209% 6070kcal	84.5% 2450kcal	2900kcal per day for Men 19-50 years
Fat	582% 564g	22.7% 22g	97g per day for Men 19-50 years
Saturated Fat	247% 79g	13% 4.14g	32g per day for Men 19-50 years
Omega 3	267% 4.27g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	1429% 243g	45.6% 7.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 179g	407% 530g	130g per day for Men 19-50 years
Sugars	NA	146% 106g	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	134% 51g	38g per day for Men 19-50 years
Protein	321% 180g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Raw Tahini	Roasted European Chestnuts	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1323% 16mg	203% 2.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	135% 1.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	353% 56.4mg	84% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	111% 5.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	382% 4.97mg	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	175% 700μg	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	289% 260mg	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	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	65% 78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Tahini	Roasted European Chestnuts	Recommended Dietary Allowance
Calcium	141% 1410mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	1653% 15mg	563% 5.07mg	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	794% 63.5mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	840% 3530mg	78.6% 330mg	420mg per day for Men 19-50 years
Manganese	633% 14.6mg	513% 12mg	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	1129% 7900mg	153% 1070mg	700mg per day for Men 19-50 years
Potassium	135% 4590mg	174% 5920mg	3400mg per day for Men 19-50 years
Selenium	NA	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	950% 105mg	52% 5.7mg	11mg per day for Men 19-50 years
Water	0.81% 30g	11% 405g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Tahini VS Roasted European Chestnuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Raw Tahini vs Roasted European Chestnuts:

• 1 kilogram of Raw Tahini has 6.5 times more Vitamin B1, 4.2 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.4 times more Vitamin B9 than Roasted European Chestnuts.
• While 1 kg of Roasted European Chestnuts contains 1.5 times more Vitamin B2, 3.3 times more Vitamin B6 and more Vitamin C than Sesame Butter from Hulled Raw Kernels.
• 1 kilogram of Raw Tahini have insufficient amounts of Vitamin C
• Both Sesame Butter from Hulled Raw Kernels as well as Roasted European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Raw Tahini vs Roasted European Chestnuts:

• 1 kilogram of Raw Tahini has 4.9 times more Calcium, 2.9 times more Copper, 7 times more Iron, 10.7 times more Magnesium, 1.2 times more Manganese, 7.4 times more Phosphorus and 18.3 times more Zinc than Roasted European Chestnuts.
• While 1 kg of Roasted European Chestnuts contains 1.3 times more Potassium than Sesame Butter from Hulled Raw Kernels.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Tahini has 2.5 times more Energy, 25.7 times more Fat, 19.1 times more Saturated Fat, 4.6 times more Omega 3, 31.3 times more Omega 6, 1.8 times more Fiber and 5.7 times more Protein than Roasted European Chestnuts.
• While 1 kg of Roasted European Chestnuts contains 3 times more Carbohydrate than Sesame Butter from Hulled Raw Kernels.