Comparing Nutrients in 5 ounces Tahini VS Roasted European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Tahini	11%	76%	13%
Roasted European Chestnuts	5%	8%	87%

Macro Nutrients

	Tahini	Roasted European Chestnuts	Recommended Dietary Allowance
Energy	29% 843kcal	12% 347kcal	2900kcal per day for Men 19-50 years
Fat	78.6% 76.2g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	33.4% 10.7g	1.83% 0.59g	32g per day for Men 19-50 years
Omega 3	36% 0.58g	8.24% 0.13g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	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	23% 30g	57.7% 75g	130g per day for Men 19-50 years
Sugars	0.96% 0.69g	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	34.7% 13g	19% 7.23g	38g per day for Men 19-50 years
Protein	43% 24g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Tahini	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	144% 1.73mg	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.3% 7.73mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	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	34.7% 139μg	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	2.36% 0.35mg	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.2% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tahini	Roasted European Chestnuts	Recommended Dietary Allowance
Calcium	60.4% 604mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	254% 2.3mg	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	159% 12.7mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	11% 46.8mg	420mg per day for Men 19-50 years
Manganese	89.7% 2.06mg	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	148% 1038mg	21.7% 152mg	700mg per day for Men 19-50 years
Potassium	17.3% 587mg	24.7% 839mg	3400mg per day for Men 19-50 years
Selenium	88.7% 48.8μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	59.5% 6.55mg	7.35% 0.81mg	11mg per day for Men 19-50 years
Water	0.12% 4.32g	1.55% 57.4g	3700g per day for Men 19-50 years

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

• Sesame Butter from Roasted Kernels have 5 times more Vitamin B1, 2.7 times more Vitamin B2, 4.1 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.4 times more Vitamin B9 than Roasted European Chestnuts.
• While Roasted European Chestnuts contain 3.3 times more Vitamin B6, more Vitamin C, 2 times more Vitamin E and more Vitamin K than Sesame Butter from Roasted Kernels.
• Both Sesame Butter from Roasted Kernels as well as Roasted European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tahini vs Roasted European Chestnuts:

• Sesame Butter from Roasted Kernels have 14.7 times more Calcium, 3.2 times more Copper, 9.8 times more Iron, 2.9 times more Magnesium, 1.2 times more Manganese, 6.8 times more Phosphorus, 28.7 times more Selenium, 57.5 times more Sodium and 8.1 times more Zinc than Roasted European Chestnuts.
• While Roasted European Chestnuts contain 1.4 times more Potassium and 13.3 times more Water than Sesame Butter from Roasted Kernels.

Comparison of macro-nutrients per 5 ounces:

• Sesame Butter from Roasted Kernels have 2.4 times more Energy, 24.4 times more Fat, 18.2 times more Saturated Fat, 4.4 times more Omega 3, 29.8 times more Omega 6, 1.8 times more Fiber and 5.4 times more Protein than Roasted European Chestnuts.
• While Roasted European Chestnuts contain 2.5 times more Carbohydrate and 21.6 times more Sugars than Sesame Butter from Roasted Kernels.
• Both Sesame Butter from Roasted Kernels as well as Roasted European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.