Comparing Nutrients in 5 ounces Boiled Japanese Chestnuts VS Sesame Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Boiled Japanese Chestnuts	6%	3%	91%
Sesame Seed Kernels	12%	81%	7%

Macro Nutrients

	Boiled Japanese Chestnuts	Sesame Seed Kernels	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	31% 894kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	89.4% 86.8g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	40% 13g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	23.3% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	210% 35.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.8% 18g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	NA	0.94% 0.68g	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	0.14% 0.099g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.44g	g per day for Men 19-50 years
Fiber	NA	43.3% 16.4g	38g per day for Men 19-50 years
Protein	2.08% 1.16g	51.8% 29g	56g per day for Men 19-50 years

Vitamins

	Boiled Japanese Chestnuts	Sesame Seed Kernels	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	14.8% 0.18mg	82.6% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.43% 0.084mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	51.4% 8.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.13% 0.11mg	8.22% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	43.6% 0.57mg	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	6.02% 24μg	40.8% 163μg	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	15% 13.5mg	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	16% 2.4mg	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

	Boiled Japanese Chestnuts	Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	220% 2mg	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	9.4% 0.75mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	116% 489mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	88.7% 2.04mg	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	5.26% 37mg	135% 945mg	700mg per day for Men 19-50 years
Potassium	4.96% 169mg	15.4% 524mg	3400mg per day for Men 19-50 years
Selenium	NA	88.7% 48.8μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	4.44% 66.6mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	86.7% 9.54mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.14% 5.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Japanese Chestnuts VS Sesame Seed Kernels per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Japanese Chestnuts versus 5 oz of Sesame Seed Kernels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Japanese Chestnuts vs Sesame Seed Kernels:

• 5 ounces of Boiled Japanese Chestnuts have more Vitamin C than Sesame Seed Kernels.
• While 5 oz of Dried Hulled Sesame Seed Kernels contain 5.6 times more Vitamin B1, 1.5 times more Vitamin B2, 10.7 times more Vitamin B3, 3.9 times more Vitamin B5, 3.9 times more Vitamin B6 and 6.8 times more Vitamin B9 than Boiled and Steamed Japanese Chestnuts.
• 5 ounces of Boiled Japanese Chestnuts have insufficient amounts of Vitamin B5
• 5 ounces of Sesame Seed Kernels have insufficient amounts of Vitamin C
• Both Boiled and Steamed Japanese Chestnuts as well as Dried Hulled Sesame Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Japanese Chestnuts vs Sesame Seed Kernels:

• 5 ounces of Boiled Japanese Chestnuts have 22.9 times more Water than Sesame Seed Kernels.
• While 5 oz of Dried Hulled Sesame Seed Kernels contain 5.5 times more Calcium, 6.9 times more Copper, 12 times more Iron, 19.2 times more Magnesium, 2.5 times more Manganese, 25.7 times more Phosphorus, 3.1 times more Potassium, 9.4 times more Sodium and 16.8 times more Zinc than Boiled and Steamed Japanese Chestnuts.
• 5 ounces of Boiled Japanese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Hulled Sesame Seed Kernels contain 11.3 times more Energy, 322.2 times more Fat, 323.4 times more Saturated Fat, 52.6 times more Omega 3, 560.6 times more Omega 6 and 24.9 times more Protein than Boiled and Steamed Japanese Chestnuts.
• Both Boiled Japanese Chestnuts and Sesame Seed Kernels offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Boiled Japanese Chestnuts provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein