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

Macros Ratio

	Protein	Fat	Carbs
Roasted Japanese Chestnuts	6%	4%	90%
Sesame Seed Kernels	12%	81%	7%

Macro Nutrients

	Roasted Japanese Chestnuts	Sesame Seed Kernels	Recommended Dietary Allowance
Energy	9.82% 285kcal	31% 894kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	89.4% 86.8g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	40% 13g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	23.3% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	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	49.2% 64g	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	7.5% 4.2g	51.8% 29g	56g per day for Men 19-50 years

Vitamins

	Roasted Japanese Chestnuts	Sesame Seed Kernels	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	53% 0.64mg	82.6% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	51.4% 8.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	8.22% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.6% 0.59mg	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	21% 83.6μg	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	44% 39.7mg	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

	Roasted Japanese Chestnuts	Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	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	37.2% 2.98mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	116% 489mg	420mg per day for Men 19-50 years
Manganese	127% 2.93mg	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	19% 132mg	135% 945mg	700mg per day for Men 19-50 years
Potassium	18% 605mg	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	1.8% 27mg	4.44% 66.6mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.03mg	86.7% 9.54mg	11mg per day for Men 19-50 years
Water	1.9% 70.7g	0.14% 5.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Roasted 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 Roasted Japanese Chestnuts vs Sesame Seed Kernels:

• 5 ounces of Roasted Japanese Chestnuts have 1.6 times more Vitamin B5 and more Vitamin C than Sesame Seed Kernels.
• While 5 oz of Dried Hulled Sesame Seed Kernels contain 1.6 times more Vitamin B1, 8.3 times more Vitamin B3 and 1.9 times more Vitamin B9 than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Sesame Seed Kernels provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Sesame Seed Kernels have insufficient amounts of Vitamin C
• Both Roasted 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 Roasted Japanese Chestnuts vs Sesame Seed Kernels:

• 5 ounces of Roasted Japanese Chestnuts have 1.4 times more Manganese than Sesame Seed Kernels.
• While 5 oz of Dried Hulled Sesame Seed Kernels contain 1.7 times more Calcium, 1.9 times more Copper, 3 times more Iron, 5.4 times more Magnesium, 7.2 times more Phosphorus, 2.5 times more Sodium and 4.7 times more Zinc than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Sesame Seed Kernels contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Japanese Chestnuts have 3.8 times more Carbohydrate than Sesame Seed Kernels.
• While 5 oz of Dried Hulled Sesame Seed Kernels contain 3.1 times more Energy, 76.5 times more Fat, 76.7 times more Saturated Fat, 13.2 times more Omega 3, 135.6 times more Omega 6 and 6.9 times more Protein than Roasted Japanese Chestnuts.
• 5 ounces of Roasted Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6