Comparing Nutrients in 1 pound Roasted European Chestnuts VS Raw Tahini

Macros Ratio

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

Macro Nutrients

	Roasted European Chestnuts	Raw Tahini	Recommended Dietary Allowance
Energy	38.3% 1111kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 9.98g	264% 256g	97g per day for Men 19-50 years
Saturated Fat	5.87% 1.88g	112% 36g	32g per day for Men 19-50 years
Omega 3	26.4% 0.42g	121% 1.94g	1.6g per day for Men 19-50 years
Omega 6	20.7% 3.5g	648% 110g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 240g	62.4% 81g	130g per day for Men 19-50 years
Sugars	66.3% 48g	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	61% 23g	111% 42g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	145% 81.4g	56g per day for Men 19-50 years

Vitamins

	Roasted European Chestnuts	Raw Tahini	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	600% 7.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	160% 25.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	63% 3.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	173% 2.25mg	52% 0.68mg	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	79.4% 318μg	111% 445μg	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	131% 118mg	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	15% 2.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.5% 35.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted European Chestnuts	Raw Tahini	Recommended Dietary Allowance
Calcium	13% 132mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	256% 2.3mg	750% 6.75mg	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	51.6% 4.13mg	360% 29mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	381% 1601mg	420mg per day for Men 19-50 years
Manganese	233% 5.35mg	287% 6.6mg	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	69.3% 485mg	512% 3583mg	700mg per day for Men 19-50 years
Potassium	79% 2685mg	61.2% 2082mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.6mg	431% 47.4mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.37% 13.6g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Roasted European Chestnuts has 1.5 times more Vitamin B2, 3.3 times more Vitamin B6 and more Vitamin C than Raw Tahini.
• While 1 lb of Sesame Butter from Hulled Raw Kernels contains 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.
• 1 pound of Raw Tahini have insufficient amounts of Vitamin C
• Both Roasted European Chestnuts as well as Sesame Butter from Hulled Raw Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Roasted European Chestnuts has 1.3 times more Potassium than Raw Tahini.
• While 1 lb of Sesame Butter from Hulled Raw Kernels contains 4.9 times more Calcium, 2.9 times more Copper, 7 times more Iron, 10.7 times more Magnesium, 7.4 times more Phosphorus and 18.3 times more Zinc than Roasted European Chestnuts.
• Both Roasted European Chestnuts and Raw Tahini contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted European Chestnuts has 3 times more Carbohydrate than Raw Tahini.
• While 1 lb of Sesame Butter from Hulled Raw Kernels contains 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.