Comparing Nutrients in 5 ounces Dried Japanese Chestnuts VS Sesame Flour

Macros Ratio

	Protein	Fat	Carbs
Dried Japanese Chestnuts	6%	3%	91%
Sesame Flour	22%	59%	19%

Macro Nutrients

	Dried Japanese Chestnuts	Sesame Flour	Recommended Dietary Allowance
Energy	17.6% 510kcal	25.7% 746kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	54.2% 52.6g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	23% 7.37g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	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	88.8% 115g	29% 37.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	13.3% 7.44g	78% 43.6g	56g per day for Men 19-50 years

Vitamins

	Dried Japanese Chestnuts	Sesame Flour	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	317% 3.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.4% 0.54mg	31% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	83% 4.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72% 0.93mg	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	38.6% 155μg	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	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Japanese Chestnuts	Sesame Flour	Recommended Dietary Allowance
Calcium	10.2% 102mg	22.5% 225mg	1000mg per day for Men 19-50 years
Copper	207% 1.86mg	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	60% 4.8mg	269% 21.5mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	229% 5.26mg	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	34.2% 240mg	163% 1144mg	700mg per day for Men 19-50 years
Potassium	32% 1089mg	17.6% 600mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.2% 48mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	33% 3.64mg	137% 15mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.034% 1.28g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Japanese Chestnuts VS Sesame Flour per 5 oz

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

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

• 5 ounces of Dried Japanese Chestnuts have 1.3 times more Vitamin B2, 4.3 times more Vitamin B6, 3.5 times more Vitamin B9 and more Vitamin C than Sesame Flour.
• While 5 oz of High fat Sesame Flour contain 3.3 times more Vitamin B1, 3.8 times more Vitamin B3 and 6.1 times more Vitamin B5 than Dried Japanese Chestnuts.
• 5 ounces of Sesame Flour have insufficient amounts of Vitamin C
• Both Dried Japanese Chestnuts as well as High fat Sesame Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dried Japanese Chestnuts vs Sesame Flour:

• 5 ounces of Dried Japanese Chestnuts have 2.5 times more Manganese and 1.8 times more Potassium than Sesame Flour.
• While 5 oz of High fat Sesame Flour contain 2.2 times more Calcium, 4.5 times more Iron, 3.1 times more Magnesium, 4.8 times more Phosphorus and 4.2 times more Zinc than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts and Sesame Flour contain similar levels of Copper and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Japanese Chestnuts have 3.1 times more Carbohydrate than Sesame Flour.
• While 5 oz of High fat Sesame Flour contain 1.5 times more Energy, 29.9 times more Fat, 28.4 times more Saturated Fat, 9.1 times more Omega 3, 55.4 times more Omega 6 and 5.9 times more Protein than Dried Japanese Chestnuts.
• 5 ounces of Dried Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6