Comparing Nutrients in 1 pound 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	95% 2753kcal	38.3% 1111kcal	2900kcal per day for Men 19-50 years
Fat	264% 256g	10.3% 9.98g	97g per day for Men 19-50 years
Saturated Fat	112% 36g	5.87% 1.88g	32g per day for Men 19-50 years
Omega 3	121% 1.94g	26.4% 0.42g	1.6g per day for Men 19-50 years
Omega 6	648% 110g	20.7% 3.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.4% 81g	185% 240g	130g per day for Men 19-50 years
Sugars	NA	66.3% 48g	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	111% 42g	61% 23g	38g per day for Men 19-50 years
Protein	145% 81.4g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

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

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

• 1 pound 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 lb 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 pound 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 pound.

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

• 1 pound 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 lb of Roasted European Chestnuts contains 1.3 times more Potassium than Sesame Butter from Hulled Raw Kernels.

Comparison of macro-nutrients per 1 pound:

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