Comparing Nutrients in 5 ounces Dried Japanese Chestnuts VS Tahini

Macros Ratio

	Protein	Fat	Carbs
Dried Japanese Chestnuts	6%	3%	91%
Tahini	11%	76%	13%

Macro Nutrients

	Dried Japanese Chestnuts	Tahini	Recommended Dietary Allowance
Energy	17.6% 510kcal	29% 843kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	78.6% 76.2g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	33.4% 10.7g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	36% 0.58g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	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	88.8% 115g	23% 30g	130g per day for Men 19-50 years
Sugars	NA	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	NA	34.7% 13g	38g per day for Men 19-50 years
Protein	13.3% 7.44g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Dried Japanese Chestnuts	Tahini	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.4% 0.54mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	48.3% 7.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72% 0.93mg	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	38.6% 155μg	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	97% 87mg	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	2.36% 0.35mg	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

	Dried Japanese Chestnuts	Tahini	Recommended Dietary Allowance
Calcium	10.2% 102mg	60.4% 604mg	1000mg per day for Men 19-50 years
Copper	207% 1.86mg	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	60% 4.8mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	229% 5.26mg	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	34.2% 240mg	148% 1038mg	700mg per day for Men 19-50 years
Potassium	32% 1089mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	NA	88.7% 48.8μg	55μg per day for Men 19-50 years
Sodium	3.2% 48mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	33% 3.64mg	59.5% 6.55mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.12% 4.32g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Japanese Chestnuts VS Tahini per 5 oz

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

Lets compare vitamin content per 5 ounces of Dried Japanese Chestnuts vs Tahini:

• 5 ounces of Dried Japanese Chestnuts have 4.4 times more Vitamin B6 and more Vitamin C than Tahini.
• While 5 oz of Sesame Butter from Roasted Kernels contain 1.5 times more Vitamin B1, 1.6 times more Vitamin B3 and 1.4 times more Vitamin B5 than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts and Tahini provide similar amounts of Vitamin B2 and Vitamin B9 per five ounces.
• 5 ounces of Tahini have insufficient amounts of Vitamin C
• Both Dried Japanese Chestnuts as well as Sesame Butter from Roasted Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dried Japanese Chestnuts vs Tahini:

• 5 ounces of Dried Japanese Chestnuts have 1.2 times more Magnesium, 2.5 times more Manganese and 1.9 times more Potassium than Tahini.
• While 5 oz of Sesame Butter from Roasted Kernels contain 5.9 times more Calcium, 2.6 times more Iron, 4.3 times more Phosphorus, 3.4 times more Sodium and 1.8 times more Zinc than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts and Tahini contain similar levels of Copper per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Japanese Chestnuts have 3.8 times more Carbohydrate than Tahini.
• While 5 oz of Sesame Butter from Roasted Kernels contain 1.7 times more Energy, 43.4 times more Fat, 41.1 times more Saturated Fat, 13.1 times more Omega 3, 80.3 times more Omega 6 and 3.2 times more Protein than Dried Japanese Chestnuts.
• 5 ounces of Dried Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6