Comparing Nutrients in 1 pound Japanese Chestnuts VS Sesame Seed Kernels

Macros Ratio

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

Macro Nutrients

	Japanese Chestnuts	Sesame Seed Kernels	Recommended Dietary Allowance
Energy	24% 699kcal	99% 2862kcal	2900kcal per day for Men 19-50 years
Fat	2.48% 2.4g	286% 278g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	128% 41g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	74.6% 1.2g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	673% 114g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 158g	41% 53.2g	130g per day for Men 19-50 years
Sugars	NA	3% 2.18g	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	0.44% 0.32g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	NA	138% 52.6g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	166% 93g	56g per day for Men 19-50 years

Vitamins

	Japanese Chestnuts	Sesame Seed Kernels	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	130% 1.56mg	264% 3.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.5% 6.8mg	164% 26.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	140% 1.8mg	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	53.3% 213μg	130% 522μg	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	133% 119mg	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	51% 7.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Japanese Chestnuts	Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	14% 141mg	27.2% 272mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	706% 6.35mg	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	82.2% 6.58mg	361% 29mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	373% 1565mg	420mg per day for Men 19-50 years
Manganese	314% 7.2mg	284% 6.53mg	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	46.7% 327mg	432% 3025mg	700mg per day for Men 19-50 years
Potassium	44% 1492mg	49.4% 1678mg	3400mg per day for Men 19-50 years
Selenium	NA	284% 156μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	14.2% 213mg	1500mg per day for Men 19-50 years
Zinc	45.4% 5mg	278% 30.5mg	11mg per day for Men 19-50 years
Water	7.53% 279g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Japanese Chestnuts VS Sesame Seed Kernels per 1 lb

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

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

• 1 pound of Japanese Chestnuts has 1.8 times more Vitamin B2 and more Vitamin C than Sesame Seed Kernels.
• While 1 lb of Dried Hulled Sesame Seed Kernels contains 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.
• 1 pound of Sesame Seed Kernels have insufficient amounts of Vitamin C
• Both Raw Japanese Chestnuts as well as Dried Hulled Sesame Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 lb of Dried Hulled Sesame Seed Kernels contains 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.
• Both Japanese Chestnuts and Sesame Seed Kernels contain similar levels of Manganese and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Japanese Chestnuts has 3 times more Carbohydrate than Sesame Seed Kernels.
• While 1 lb of Dried Hulled Sesame Seed Kernels contains 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.
• 1 pound of Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6