Comparing Nutrients in 5 ounces Roasted European Chestnuts VS 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	12% 347kcal	29% 843kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	78.6% 76.2g	97g per day for Men 19-50 years
Saturated Fat	1.83% 0.59g	33.4% 10.7g	32g per day for Men 19-50 years
Omega 3	8.24% 0.13g	36% 0.58g	1.6g per day for Men 19-50 years
Omega 6	6.47% 1.1g	193% 32.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	23% 30g	130g per day for Men 19-50 years
Sugars	20.7% 15g	0.96% 0.69g	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	19% 7.23g	34.7% 13g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Roasted European Chestnuts	Tahini	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.7% 0.34mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	48.3% 7.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	16.2% 0.21mg	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	25% 99μg	34.7% 139μg	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	41% 37mg	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	4.72% 0.71mg	2.36% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.2% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted European Chestnuts	Tahini	Recommended Dietary Allowance
Calcium	4.1% 41mg	60.4% 604mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	254% 2.3mg	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	16% 1.3mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	11% 46.8mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	72.7% 1.67mg	89.7% 2.06mg	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	21.7% 152mg	148% 1038mg	700mg per day for Men 19-50 years
Potassium	24.7% 839mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	88.7% 48.8μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	7.35% 0.81mg	59.5% 6.55mg	11mg per day for Men 19-50 years
Water	1.55% 57.4g	0.12% 4.32g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted European Chestnuts vs Tahini:

• Roasted European Chestnuts have 3.3 times more Vitamin B6, more Vitamin C, 2 times more Vitamin E and more Vitamin K than Sesame Butter from Roasted Kernels.
• While Sesame Butter from Roasted Kernels contain 5 times more Vitamin B1, 2.7 times more Vitamin B2, 4.1 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.4 times more Vitamin B9 than Roasted European Chestnuts.
• Both Roasted European Chestnuts as well as Sesame Butter from Roasted Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted European Chestnuts vs Tahini:

• Roasted European Chestnuts have 1.4 times more Potassium and 13.3 times more Water than Sesame Butter from Roasted Kernels.
• While Sesame Butter from Roasted Kernels contain 14.7 times more Calcium, 3.2 times more Copper, 9.8 times more Iron, 2.9 times more Magnesium, 6.8 times more Phosphorus, 28.7 times more Selenium, 57.5 times more Sodium and 8.1 times more Zinc than Roasted European Chestnuts.
• Both Roasted European Chestnuts and Sesame Butter from Roasted Kernels have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Roasted European Chestnuts have 2.5 times more Carbohydrate and 21.6 times more Sugars than Sesame Butter from Roasted Kernels.
• While Sesame Butter from Roasted Kernels contain 2.4 times more Energy, 24.4 times more Fat, 18.2 times more Saturated Fat, 4.4 times more Omega 3, 29.8 times more Omega 6, 1.8 times more Fiber and 5.4 times more Protein than Roasted European Chestnuts.
• Both Roasted European Chestnuts as well as Sesame Butter from Roasted Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.