Comparing Nutrients in 5 ounces Roasted Japanese Chestnuts VS Toasted Sesame Seeds with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Japanese Chestnuts	6%	4%	90%
Toasted Sesame Seeds with Salt	11%	72%	17%

Macro Nutrients

	Roasted Japanese Chestnuts	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Energy	9.82% 285kcal	27.7% 804kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	70% 68g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	29.8% 9.53g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	172% 29.3g	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	28.4% 37g	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	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	63% 24g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Roasted Japanese Chestnuts	Toasted Sesame Seeds with Salt	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	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	19.3% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.6% 0.59mg	16% 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	21% 83.6μg	34% 136μg	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	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

	Roasted Japanese Chestnuts	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	229% 2.07mg	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	138% 11mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	127% 2.93mg	88% 2.02mg	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	157% 1097mg	700mg per day for Men 19-50 years
Potassium	18% 605mg	17% 575mg	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	55.6% 833mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.03mg	132% 14.5mg	11mg per day for Men 19-50 years
Water	1.9% 70.7g	0.19% 7.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Japanese Chestnuts vs Toasted Sesame Seeds with Salt:

• Roasted Japanese Chestnuts have 2.9 times more Vitamin B6 and more Vitamin C than Hulled Sesame Seed Kernels, Toasted with Salt.
• While Hulled Sesame Seed Kernels, Toasted with Salt contain 2.7 times more Vitamin B1, 7.8 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.6 times more Vitamin B9 than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts as well as Hulled Sesame Seed Kernels, Toasted with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Japanese Chestnuts vs Toasted Sesame Seeds with Salt:

• Roasted Japanese Chestnuts have 1.4 times more Manganese and 10 times more Water than Hulled Sesame Seed Kernels, Toasted with Salt.
• While Hulled Sesame Seed Kernels, Toasted with Salt contain 3.7 times more Calcium, 2 times more Copper, 3.7 times more Iron, 5.4 times more Magnesium, 8.3 times more Phosphorus, 30.9 times more Sodium and 7.2 times more Zinc than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Hulled Sesame Seed Kernels, Toasted with Salt have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Roasted Japanese Chestnuts have 1.7 times more Carbohydrate than Hulled Sesame Seed Kernels, Toasted with Salt.
• While Hulled Sesame Seed Kernels, Toasted with Salt contain 2.8 times more Energy, 60 times more Fat, 57 times more Saturated Fat, 18.2 times more Omega 3, 111 times more Omega 6 and 5.7 times more Protein than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts as well as Hulled Sesame Seed Kernels, Toasted with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.