Comparing Nutrients in 5 ounces Tahini VS Dried Japanese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Tahini	11%	76%	13%
Dried Japanese Chestnuts	6%	3%	91%

Macro Nutrients

	Tahini	Dried Japanese Chestnuts	Recommended Dietary Allowance
Energy	29% 843kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	78.6% 76.2g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	33.4% 10.7g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	36% 0.58g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	88.8% 115g	130g per day for Men 19-50 years
Sugars	0.96% 0.69g	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	34.7% 13g	NA	38g per day for Men 19-50 years
Protein	43% 24g	13.3% 7.44g	56g per day for Men 19-50 years

Vitamins

	Tahini	Dried Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.73mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	41.4% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.3% 7.73mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	72% 0.93mg	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	38.6% 155μg	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	97% 87mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tahini	Dried Japanese Chestnuts	Recommended Dietary Allowance
Calcium	60.4% 604mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	254% 2.3mg	207% 1.86mg	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	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	89.7% 2.06mg	229% 5.26mg	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	34.2% 240mg	700mg per day for Men 19-50 years
Potassium	17.3% 587mg	32% 1089mg	3400mg per day for Men 19-50 years
Selenium	88.7% 48.8μg	NA	55μg per day for Men 19-50 years
Sodium	11% 163mg	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	59.5% 6.55mg	33% 3.64mg	11mg per day for Men 19-50 years
Water	0.12% 4.32g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Tahini VS Dried Japanese Chestnuts per 5 oz

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

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

• 5 ounces of Tahini have 1.5 times more Vitamin B1, 1.2 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.4 times more Vitamin B5 than Dried Japanese Chestnuts.
• While 5 oz of Dried Japanese Chestnuts contain 4.4 times more Vitamin B6 and more Vitamin C than Sesame Butter from Roasted Kernels.
• Both Tahini and Dried Japanese Chestnuts provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Tahini have insufficient amounts of Vitamin C
• Both Sesame Butter from Roasted Kernels as well as Dried Japanese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tahini vs Dried Japanese Chestnuts:

• 5 ounces of Tahini have 5.9 times more Calcium, 1.2 times more Copper, 2.6 times more Iron, 4.3 times more Phosphorus, 3.4 times more Sodium and 1.8 times more Zinc than Dried Japanese Chestnuts.
• While 5 oz of Dried Japanese Chestnuts contain 2.5 times more Manganese and 1.9 times more Potassium than Sesame Butter from Roasted Kernels.
• Both Tahini and Dried Japanese Chestnuts contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tahini have 1.7 times more Energy, 43.4 times more Fat, 41.1 times more Saturated Fat, 13.1 times more Omega 3, 80.3 times more Omega 6 and 3.2 times more Protein than Dried Japanese Chestnuts.
• While 5 oz of Dried Japanese Chestnuts contain 3.8 times more Carbohydrate than Sesame Butter from Roasted Kernels.
• 5 ounces of Dried Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6