Comparing Nutrients in 300 calories Roasted European Chestnuts VS Tahini

Weight per 300 calories

• Roasted European Chestnuts: 122g
• Tahini: 50.4g

Sesame Butter from Roasted Kernels have 2.4 times more energy per unit of mass than Roasted European Chestnuts, which is very high in comparison to other foods. Roasted European Chestnuts having above average energy density.

Which food has more nutrients per 300 calories - Roasted European Chestnuts or Tahini?

Macros Ratio

	Protein	Fat	Carbs
Roasted European Chestnuts	5%	8%	87%
Tahini	11%	76%	13%

Macro Nutrients

	Roasted European Chestnuts	Tahini	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.78% 2.7g	28% 27g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	7.1% 0.11g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	5.6% 0.95g	68.6% 11.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	18% 13g	0.34% 0.25g	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	16.4% 6.24g	12.3% 4.7g	38g per day for Men 19-50 years
Protein	6.93% 3.9g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Roasted European Chestnuts	Tahini	Recommended Dietary Allowance
Vitamin A	0.14% 1.22μg	0.17% 1.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.8% 0.3mg	51.3% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.21mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.64mg	17% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	7% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	5.78% 0.075mg	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	21.4% 85.7μg	12.4% 49.4μg	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	35.4% 32mg	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	4.1% 0.61mg	0.84% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.96% 9.55μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted European Chestnuts	Tahini	Recommended Dietary Allowance
Calcium	3.55% 35.5mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	90% 0.81mg	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	14% 1.1mg	56.4% 4.5mg	8mg per day for Men 19-50 years
Magnesium	9.62% 40.4mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	63% 1.44mg	32% 0.73mg	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	18.7% 131mg	52.7% 369mg	700mg per day for Men 19-50 years
Potassium	21.3% 725mg	6.14% 209mg	3400mg per day for Men 19-50 years
Selenium	2.67% 1.47μg	31.5% 17.3μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.45mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	6.35% 0.7mg	21% 2.33mg	11mg per day for Men 19-50 years
Water	1.34% 49.6g	0.042% 1.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted European Chestnuts vs Tahini:

• Roasted European Chestnuts have 1.9 times more Vitamin B5, 8.1 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C, 4.9 times more Vitamin E and more Vitamin K than Sesame Butter from Roasted Kernels.
• While Sesame Butter from Roasted Kernels contain 2.1 times more Vitamin B1 and 1.7 times more Vitamin B3 than Roasted European Chestnuts.
• Both Roasted European Chestnuts and Sesame Butter from Roasted Kernels have similar amounts of Vitamin B2 per 300 kcal.
• Both Roasted European Chestnuts as well as Sesame Butter from Roasted Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted European Chestnuts vs Tahini:

• Roasted European Chestnuts have 2 times more Manganese and 3.5 times more Potassium than Sesame Butter from Roasted Kernels.
• While Sesame Butter from Roasted Kernels contain 6 times more Calcium, 1.3 times more Copper, 4 times more Iron, 2.8 times more Phosphorus, 11.8 times more Selenium, 23.7 times more Sodium and 3.3 times more Zinc than Roasted European Chestnuts.
• Both Roasted European Chestnuts and Sesame Butter from Roasted Kernels have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Roasted European Chestnuts have 6.1 times more Carbohydrate, 52.5 times more Sugars and 1.3 times more Fiber than Sesame Butter from Roasted Kernels.
• While Sesame Butter from Roasted Kernels contain 10.1 times more Fat, 7.5 times more Saturated Fat, 1.8 times more Omega 3, 12.3 times more Omega 6 and 2.2 times more Protein than Roasted European Chestnuts.
• Both Roasted European Chestnuts and Sesame Butter from Roasted Kernels have similar amounts of Energy per 300 kcal.
• Both Roasted European Chestnuts as well as Sesame Butter from Roasted Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.