Comparing Nutrients in 1 kilogram Sesame Seed Kernels VS Japanese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Sesame Seed Kernels	12%	81%	7%
Japanese Chestnuts	6%	3%	91%

Macro Nutrients

	Sesame Seed Kernels	Japanese Chestnuts	Recommended Dietary Allowance
Energy	218% 6310kcal	53% 1540kcal	2900kcal per day for Men 19-50 years
Fat	631% 612g	5.46% 5.3g	97g per day for Men 19-50 years
Saturated Fat	283% 91g	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	164% 2.63g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1484% 252g	7.24% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	269% 349g	130g per day for Men 19-50 years
Sugars	6.62% 4.8g	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	0.97% 0.7g	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	% 1g	NA	g per day for Men 19-50 years
Sucrose	% 3.1g	NA	g per day for Men 19-50 years
Fiber	305% 116g	NA	38g per day for Men 19-50 years
Protein	365% 205g	40% 22.5g	56g per day for Men 19-50 years

Vitamins

	Sesame Seed Kernels	Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	583% 7mg	287% 3.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	363% 58mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	41.2% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	308% 4mg	218% 2.83mg	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	288% 1150μg	118% 470μg	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	292% 263mg	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	112% 17mg	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

	Sesame Seed Kernels	Japanese Chestnuts	Recommended Dietary Allowance
Calcium	60% 600mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	1556% 14mg	624% 5.62mg	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	795% 63.6mg	181% 14.5mg	8mg per day for Men 19-50 years
Magnesium	821% 3450mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	626% 14.4mg	692% 16mg	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	953% 6670mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	109% 3700mg	97% 3290mg	3400mg per day for Men 19-50 years
Selenium	625% 344μg	NA	55μg per day for Men 19-50 years
Sodium	31.3% 470mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	612% 67.3mg	100% 11mg	11mg per day for Men 19-50 years
Water	1% 37.5g	16.6% 614g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sesame Seed Kernels vs Japanese Chestnuts:

• Dried Hulled Sesame Seed Kernels have 2 times more Vitamin B1, 3.9 times more Vitamin B3, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.4 times more Vitamin B9 than Raw Japanese Chestnuts.
• While Raw Japanese Chestnuts contain 1.8 times more Vitamin B2 and more Vitamin C than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels as well as Raw Japanese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sesame Seed Kernels vs Japanese Chestnuts:

• Dried Hulled Sesame Seed Kernels have 1.9 times more Calcium, 2.5 times more Copper, 4.4 times more Iron, 7 times more Magnesium, 9.3 times more Phosphorus, 3.4 times more Sodium and 6.1 times more Zinc than Raw Japanese Chestnuts.
• While Raw Japanese Chestnuts contain 16.4 times more Water than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels and Raw Japanese Chestnuts have similar amounts of Manganese and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Hulled Sesame Seed Kernels have 4.1 times more Energy, 115.5 times more Fat, 116.1 times more Saturated Fat, 20.2 times more Omega 3, 205.1 times more Omega 6 and 9.1 times more Protein than Raw Japanese Chestnuts.
• While Raw Japanese Chestnuts contain 3 times more Carbohydrate than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels as well as Raw Japanese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.