Comparing Nutrients in 1 pound Sesame Seed Kernels VS Boiled Japanese Chestnuts

Macros Ratio

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

Macro Nutrients

	Sesame Seed Kernels	Boiled Japanese Chestnuts	Recommended Dietary Allowance
Energy	99% 2862kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	286% 278g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	74.6% 1.2g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	673% 114g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.2g	44% 57.3g	130g per day for Men 19-50 years
Sugars	3% 2.18g	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	0.44% 0.32g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 1.4g	NA	g per day for Men 19-50 years
Fiber	138% 52.6g	NA	38g per day for Men 19-50 years
Protein	166% 93g	6.64% 3.7g	56g per day for Men 19-50 years

Vitamins

	Sesame Seed Kernels	Boiled Japanese 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	264% 3.17mg	47.2% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	164% 26.3mg	15.4% 2.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	140% 1.8mg	35.6% 0.46mg	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	130% 522μg	19.3% 77μg	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	48% 43mg	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	51% 7.62mg	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	Boiled Japanese Chestnuts	Recommended Dietary Allowance
Calcium	27.2% 272mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	706% 6.35mg	103% 0.93mg	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	361% 29mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	373% 1565mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	284% 6.53mg	114% 2.6mg	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	432% 3025mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	49.4% 1678mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	284% 156μg	NA	55μg per day for Men 19-50 years
Sodium	14.2% 213mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	278% 30.5mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	0.46% 17g	10.5% 390g	3700g per day for Men 19-50 years

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

• Dried Hulled Sesame Seed Kernels have 5.6 times more Vitamin B1, 1.5 times more Vitamin B2, 10.7 times more Vitamin B3, 3.9 times more Vitamin B5, 3.9 times more Vitamin B6 and 6.8 times more Vitamin B9 than Boiled and Steamed Japanese Chestnuts.
• While Boiled and Steamed Japanese Chestnuts contain more Vitamin C than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels as well as Boiled and Steamed Japanese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Dried Hulled Sesame Seed Kernels have 5.5 times more Calcium, 6.9 times more Copper, 12 times more Iron, 19.2 times more Magnesium, 2.5 times more Manganese, 25.7 times more Phosphorus, 3.1 times more Potassium, 9.4 times more Sodium and 16.8 times more Zinc than Boiled and Steamed Japanese Chestnuts.
• While Boiled and Steamed Japanese Chestnuts contain 22.9 times more Water than Dried Hulled Sesame Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Hulled Sesame Seed Kernels have 11.3 times more Energy, 322.2 times more Fat, 323.4 times more Saturated Fat, 52.6 times more Omega 3, 560.6 times more Omega 6 and 24.9 times more Protein than Boiled and Steamed Japanese Chestnuts.
• Both Dried Hulled Sesame Seed Kernels and Boiled and Steamed Japanese Chestnuts have similar amounts of Carbohydrate per 1 lb.
• Both Dried Hulled Sesame Seed Kernels as well as Boiled and Steamed Japanese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.