Comparing Nutrients in 300 calories Roasted Japanese Chestnuts VS Toasted Sesame Seeds with Salt

Weight per 300 calories

• Roasted Japanese Chestnuts: 149g
• Toasted Sesame Seeds with Salt: 53g

Hulled Sesame Seed Kernels, Toasted with Salt have 2.8 times more energy per unit of mass than Roasted Japanese Chestnuts, which is very high in comparison to other foods. Roasted Japanese Chestnuts having above average energy density.

Which food has more nutrients per 300 calories - Roasted Japanese Chestnuts or Toasted Sesame Seeds with Salt?

Macros Ratio

	Protein	Fat	Carbs
Roasted Japanese Chestnuts	6%	4%	90%
Toasted Sesame Seeds with Salt	11%	72%	17%

Macro Nutrients

	Roasted Japanese Chestnuts	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	26% 25.4g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	11% 3.56g	32g per day for Men 19-50 years
Omega 3	1.87% 0.03g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	64.3% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.4g	10.6% 13.8g	130g per day for Men 19-50 years
Sugars	NA	0.35% 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	NA	23.5% 8.94g	38g per day for Men 19-50 years
Protein	7.9% 4.43g	16% 8.97g	56g per day for Men 19-50 years

Vitamins

	Roasted Japanese Chestnuts	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Vitamin A	0.66% 5.97μg	0.18% 1.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.53% 1.04mg	18% 2.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	5.94% 0.077mg	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	22% 88μg	12.7% 50.8μg	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	46.4% 41.8mg	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	NA	0.88% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Japanese Chestnuts	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Calcium	5.22% 52.2mg	6.93% 69.3mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	85.7% 0.77mg	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	39% 3.13mg	51.5% 4.1mg	8mg per day for Men 19-50 years
Magnesium	22.7% 96mg	43.6% 183mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	33% 0.76mg	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	20% 139mg	58.5% 410mg	700mg per day for Men 19-50 years
Potassium	18.7% 637mg	6.3% 215mg	3400mg per day for Men 19-50 years
Selenium	NA	33% 18.2μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.4mg	20.7% 311mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.13mg	49.2% 5.4mg	11mg per day for Men 19-50 years
Water	2% 74.5g	0.072% 2.65g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Japanese Chestnuts vs Toasted Sesame Seeds with Salt:

• Roasted Japanese Chestnuts have 1.9 times more Vitamin B5, 8.1 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin C than Hulled Sesame Seed Kernels, Toasted with Salt.
• While Hulled Sesame Seed Kernels, Toasted with Salt contain 2.8 times more Vitamin B3 than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Hulled Sesame Seed Kernels, Toasted with Salt have similar amounts of Vitamin B1 per 300 kcal.
• Both Roasted Japanese Chestnuts as well as Hulled Sesame Seed Kernels, Toasted with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Japanese Chestnuts vs Toasted Sesame Seeds with Salt:

• Roasted Japanese Chestnuts have 1.4 times more Copper, 4.1 times more Manganese and 3 times more Potassium than Hulled Sesame Seed Kernels, Toasted with Salt.
• While Hulled Sesame Seed Kernels, Toasted with Salt contain 1.3 times more Calcium, 1.3 times more Iron, 1.9 times more Magnesium, 3 times more Phosphorus, 11 times more Sodium and 2.5 times more Zinc than Roasted Japanese Chestnuts.

Comparison of macro-nutrients per 300 calories:

• Roasted Japanese Chestnuts have 4.9 times more Carbohydrate than Hulled Sesame Seed Kernels, Toasted with Salt.
• While Hulled Sesame Seed Kernels, Toasted with Salt contain 21.3 times more Fat, 20.2 times more Saturated Fat, 6.4 times more Omega 3, 39.4 times more Omega 6 and 2 times more Protein than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Hulled Sesame Seed Kernels, Toasted with Salt have similar amounts of Energy per 300 kcal.
• Both Roasted Japanese Chestnuts as well as Hulled Sesame Seed Kernels, Toasted with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.