Comparing Nutrients in 500 calories Sesame Butter VS Roasted European Chestnuts

Weight per 500 calories

• Sesame Butter: 85.3g
• Roasted European Chestnuts: 204g

Sesame Butter has 2.4 times more energy per 100g than Roasted European Chestnuts. It has very high energy density when compared to other foods. Roasted European Chestnuts having above average energy density.

Discover which food has more nutrients per 500 calories - Sesame Butter or Roasted European Chestnuts?

Macros Ratio

	Protein	Fat	Carbs
Sesame Butter	12%	73%	15%
Roasted European Chestnuts	5%	8%	87%

Macro Nutrients

	Sesame Butter	Roasted European Chestnuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.4g	4.63% 4.5g	97g per day for Men 19-50 years
Saturated Fat	19% 6.08g	2.64% 0.84g	32g per day for Men 19-50 years
Omega 3	20.5% 0.33g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	110% 18.7g	9.3% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.8% 20.5g	83% 108g	130g per day for Men 19-50 years
Sugars	NA	30% 21.6g	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	12.3% 4.7g	27.4% 10.4g	38g per day for Men 19-50 years
Protein	27.5% 15.4g	11.6% 6.47g	56g per day for Men 19-50 years

Vitamins

	Sesame Butter	Roasted European Chestnuts	Recommended Dietary Allowance
Vitamin A	0.28% 2.56μg	0.23% 2.04μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.7% 5.7mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.89% 0.044mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.6% 0.7mg	78% 1mg	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	21.3% 85.3μg	35.7% 143μg	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	59% 53mg	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	6.8% 1.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Butter	Roasted European Chestnuts	Recommended Dietary Allowance
Calcium	82% 819mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	400% 3.6mg	115% 1.03mg	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	205% 16.4mg	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	73.5% 309mg	16% 67.3mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	105% 2.4mg	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	80.3% 562mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	14.6% 497mg	35.5% 1208mg	3400mg per day for Men 19-50 years
Selenium	55% 30.3μg	4.45% 2.45μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	0.27% 4.1mg	1500mg per day for Men 19-50 years
Zinc	56.5% 6.22mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	0.037% 1.37g	2.23% 82.6g	3700g per day for Men 19-50 years

Sesame Butter VS Roasted European Chestnuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sesame Butter or Roasted European Chestnuts?

Lets compare vitamin content per 500 calories of Sesame Butter vs Roasted European Chestnuts:

• 500 calories of Sesame Butter have 2.1 times more Vitamin B3 than Roasted European Chestnuts.
• While 500 kcal of Roasted European Chestnuts contain 2.4 times more Vitamin B1, 2.1 times more Vitamin B2, 25.5 times more Vitamin B5, 1.5 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin C than Sesame Butter paste.
• 500 calories of Sesame Butter have insufficient amounts of Vitamin B5 and Vitamin C
• Both Sesame Butter paste as well as Roasted European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Sesame Butter vs Roasted European Chestnuts:

• 500 calories of Sesame Butter have 13.8 times more Calcium, 3.5 times more Copper, 8.8 times more Iron, 4.6 times more Magnesium, 2.6 times more Phosphorus, 12.4 times more Selenium and 5.3 times more Zinc than Roasted European Chestnuts.
• While 500 kcal of Roasted European Chestnuts contain 2.4 times more Potassium than Sesame Butter paste.
• Both Sesame Butter and Roasted European Chestnuts contain similar levels of Manganese per 500 calories.
• 500 calories of Roasted European Chestnuts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sesame Butter have 9.7 times more Fat, 7.2 times more Saturated Fat, 1.7 times more Omega 3, 11.8 times more Omega 6 and 2.4 times more Protein than Roasted European Chestnuts.
• While 500 kcal of Roasted European Chestnuts contain 5.3 times more Carbohydrate and 2.2 times more Fiber than Sesame Butter paste.
• Both Sesame Butter and Roasted European Chestnuts offer comparable quantities of Energy per 500 calories.
• 500 calories of Roasted European Chestnuts provide inadequate amounts of Omega 6