Comparing Nutrients in 1 pound 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	99% 2862kcal	24% 699kcal	2900kcal per day for Men 19-50 years
Fat	286% 278g	2.48% 2.4g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	74.6% 1.2g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	673% 114g	3.3% 0.56g	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	122% 158g	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	18.2% 10.2g	56g per day for Men 19-50 years

Vitamins

	Sesame Seed Kernels	Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	264% 3.17mg	130% 1.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	164% 26.3mg	42.5% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	140% 1.8mg	99% 1.3mg	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	53.3% 213μg	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	133% 119mg	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	Japanese Chestnuts	Recommended Dietary Allowance
Calcium	27.2% 272mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	706% 6.35mg	283% 2.55mg	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	82.2% 6.58mg	8mg per day for Men 19-50 years
Magnesium	373% 1565mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	284% 6.53mg	314% 7.2mg	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	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	49.4% 1678mg	44% 1492mg	3400mg per day for Men 19-50 years
Selenium	284% 156μg	NA	55μg per day for Men 19-50 years
Sodium	14.2% 213mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	278% 30.5mg	45.4% 5mg	11mg per day for Men 19-50 years
Water	0.46% 17g	7.53% 279g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.