Comparing Nutrients in 5 ounces Sesame Butter VS Roasted European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Sesame Butter	12%	73%	15%
Roasted European Chestnuts	5%	8%	87%

Macro Nutrients

	Sesame Butter	Roasted European Chestnuts	Recommended Dietary Allowance
Energy	28.6% 831kcal	12% 347kcal	2900kcal per day for Men 19-50 years
Fat	74.3% 72g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	31.6% 10g	1.83% 0.59g	32g per day for Men 19-50 years
Omega 3	34% 0.55g	8.24% 0.13g	1.6g per day for Men 19-50 years
Omega 6	183% 31g	6.47% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	57.7% 75g	130g per day for Men 19-50 years
Sugars	NA	20.7% 15g	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	20.5% 7.8g	19% 7.23g	38g per day for Men 19-50 years
Protein	45.8% 25.6g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Sesame Butter	Roasted European Chestnuts	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.4% 9.5mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.47% 0.074mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.16mg	54% 0.7mg	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	35.4% 142μg	25% 99μg	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	0% 0mg	41% 37mg	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	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.2% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Butter	Roasted European Chestnuts	Recommended Dietary Allowance
Calcium	136% 1361mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	664% 5.97mg	80% 0.72mg	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	340% 27.2mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	122% 513mg	11% 46.8mg	420mg per day for Men 19-50 years
Manganese	157% 3.6mg	72.7% 1.67mg	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	133% 934mg	21.7% 152mg	700mg per day for Men 19-50 years
Potassium	24.3% 825mg	24.7% 839mg	3400mg per day for Men 19-50 years
Selenium	91% 50.3μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	7.35% 0.81mg	11mg per day for Men 19-50 years
Water	0.061% 2.27g	1.55% 57.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Sesame Butter VS Roasted European Chestnuts per 5 oz

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

Lets compare vitamin content per 5 ounces of Sesame Butter vs Roasted European Chestnuts:

• 5 ounces of Sesame Butter have 5 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.4 times more Vitamin B9 than Roasted European Chestnuts.
• While 5 oz of Roasted European Chestnuts contain 10.7 times more Vitamin B5 and more Vitamin C than Sesame Butter paste.
• Both Sesame Butter and Roasted European Chestnuts provide similar amounts of Vitamin B1 and Vitamin B2 per five ounces.
• 5 ounces of Sesame Butter have insufficient amounts of Vitamin B5 and Vitamin C
• Both Sesame Butter paste as well as Roasted European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Sesame Butter vs Roasted European Chestnuts:

• 5 ounces of Sesame Butter have 33.1 times more Calcium, 8.3 times more Copper, 21.1 times more Iron, 11 times more Magnesium, 2.2 times more Manganese, 6.2 times more Phosphorus, 29.6 times more Selenium and 12.8 times more Zinc than Roasted European Chestnuts.
• Both Sesame Butter and Roasted European Chestnuts contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sesame Butter have 2.4 times more Energy, 23.1 times more Fat, 17.2 times more Saturated Fat, 4.1 times more Omega 3, 28.2 times more Omega 6 and 5.7 times more Protein than Roasted European Chestnuts.
• While 5 oz of Roasted European Chestnuts contain 2.2 times more Carbohydrate than Sesame Butter paste.
• Both Sesame Butter and Roasted European Chestnuts offer comparable quantities of Fiber per five ounces.