Comparing Nutrients in 300 calories Roasted European Chestnuts VS Sesame Flour

Weight per 300 calories

• Roasted European Chestnuts: 122g
• Sesame Flour: 57g

High fat Sesame Flour has 2.1 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 Sesame Flour?

Macros Ratio

	Protein	Fat	Carbs
Roasted European Chestnuts	5%	8%	87%
Sesame Flour	22%	59%	19%

Macro Nutrients

	Roasted European Chestnuts	Sesame Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.78% 2.7g	22% 21g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	9.26% 2.96g	32g per day for Men 19-50 years
Omega 3	7.1% 0.11g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	5.6% 0.95g	53.6% 9.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	11.7% 15g	130g per day for Men 19-50 years
Sugars	18% 13g	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	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	NA	38g per day for Men 19-50 years
Protein	6.93% 3.9g	31.3% 17.6g	56g per day for Men 19-50 years

Vitamins

	Roasted European Chestnuts	Sesame Flour	Recommended Dietary Allowance
Vitamin A	0.14% 1.22μg	0.19% 1.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.8% 0.3mg	128% 1.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.21mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.64mg	47.7% 7.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	33.4% 1.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	6.67% 0.087mg	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	4.42% 17.7μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.96% 9.55μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted European Chestnuts	Sesame Flour	Recommended Dietary Allowance
Calcium	3.55% 35.5mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	96% 0.87mg	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	108% 8.65mg	8mg per day for Men 19-50 years
Magnesium	9.62% 40.4mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	63% 1.44mg	37% 0.85mg	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	65.8% 460mg	700mg per day for Men 19-50 years
Potassium	21.3% 725mg	7.1% 241mg	3400mg per day for Men 19-50 years
Selenium	2.67% 1.47μg	NA	55μg per day for Men 19-50 years
Sodium	0.16% 2.45mg	1.56% 23.4mg	1500mg per day for Men 19-50 years
Zinc	6.35% 0.7mg	55.3% 6.1mg	11mg per day for Men 19-50 years
Water	1.34% 49.6g	0.014% 0.51g	3700g per day for Men 19-50 years

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

• Roasted European Chestnuts have 1.3 times more Vitamin B2, 7 times more Vitamin B6, 4.8 times more Vitamin B9 and more Vitamin C than High fat Sesame Flour.
• While High fat Sesame Flour contains 5.1 times more Vitamin B1, 4.6 times more Vitamin B3 and 2.5 times more Vitamin B5 than Roasted European Chestnuts.
• Both Roasted European Chestnuts as well as High fat Sesame Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted European Chestnuts vs Sesame Flour:

• Roasted European Chestnuts have 1.7 times more Manganese and 3 times more Potassium than High fat Sesame Flour.
• While High fat Sesame Flour contains 2.6 times more Calcium, 1.4 times more Copper, 7.8 times more Iron, 5.1 times more Magnesium, 3.5 times more Phosphorus and 8.7 times more Zinc than Roasted European Chestnuts.

Comparison of macro-nutrients per 300 calories:

• Roasted European Chestnuts have 4.3 times more Carbohydrate than High fat Sesame Flour.
• While High fat Sesame Flour contains 7.9 times more Fat, 5.8 times more Saturated Fat, 1.4 times more Omega 3, 9.6 times more Omega 6 and 4.5 times more Protein than Roasted European Chestnuts.
• Both Roasted European Chestnuts and High fat Sesame Flour have similar amounts of Energy per 300 kcal.
• Both Roasted European Chestnuts as well as High fat Sesame Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.