Comparing Nutrients in 5 ounces Roasted European Chestnuts VS 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	12% 347kcal	25.7% 746kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	54.2% 52.6g	97g per day for Men 19-50 years
Saturated Fat	1.83% 0.59g	23% 7.37g	32g per day for Men 19-50 years
Omega 3	8.24% 0.13g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	6.47% 1.1g	133% 22.6g	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	29% 37.7g	130g per day for Men 19-50 years
Sugars	20.7% 15g	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	19% 7.23g	NA	38g per day for Men 19-50 years
Protein	8.02% 4.5g	78% 43.6g	56g per day for Men 19-50 years

Vitamins

	Roasted European Chestnuts	Sesame Flour	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	317% 3.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	31% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	83% 4.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	16.6% 0.22mg	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	11% 44μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.2% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted European Chestnuts	Sesame Flour	Recommended Dietary Allowance
Calcium	4.1% 41mg	22.5% 225mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	239% 2.15mg	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	269% 21.5mg	8mg per day for Men 19-50 years
Magnesium	11% 46.8mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	72.7% 1.67mg	92% 2.1mg	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	163% 1144mg	700mg per day for Men 19-50 years
Potassium	24.7% 839mg	17.6% 600mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	7.35% 0.81mg	137% 15mg	11mg per day for Men 19-50 years
Water	1.55% 57.4g	0.034% 1.28g	3700g per day for Men 19-50 years

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

• Roasted European Chestnuts have 3.3 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin C than High fat Sesame Flour.
• While High fat Sesame Flour contains 11 times more Vitamin B1, 1.6 times more Vitamin B2, 10 times more Vitamin B3 and 5.3 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 5 oz.

Comparing minerals per 5 ounces for Roasted European Chestnuts vs Sesame Flour:

• Roasted European Chestnuts have 1.4 times more Potassium and 45 times more Water than High fat Sesame Flour.
• While High fat Sesame Flour contains 5.5 times more Calcium, 3 times more Copper, 16.7 times more Iron, 10.9 times more Magnesium, 1.3 times more Manganese, 7.5 times more Phosphorus, 20.5 times more Sodium and 18.7 times more Zinc than Roasted European Chestnuts.

Comparison of macro-nutrients per 5 ounces:

• Roasted European Chestnuts have 2 times more Carbohydrate than High fat Sesame Flour.
• While High fat Sesame Flour contains 2.1 times more Energy, 16.9 times more Fat, 12.6 times more Saturated Fat, 3 times more Omega 3, 20.6 times more Omega 6 and 9.7 times more Protein than Roasted European Chestnuts.
• Both Roasted European Chestnuts as well as High fat Sesame Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.