Comparing Nutrients in 5 ounces Raw Tahini VS Dried Japanese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Raw Tahini	11%	78%	11%
Dried Japanese Chestnuts	6%	3%	91%

Macro Nutrients

	Raw Tahini	Dried Japanese Chestnuts	Recommended Dietary Allowance
Energy	29.7% 860kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	82.5% 80g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	35% 11.2g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	202% 34.4g	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	19.5% 25.4g	88.8% 115g	130g per day for Men 19-50 years
Sugars	NA	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	45.4% 25.4g	13.3% 7.44g	56g per day for Men 19-50 years

Vitamins

	Raw 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	187% 2.25mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	41.4% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.7% 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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Tahini	Dried Japanese Chestnuts	Recommended Dietary Allowance
Calcium	20% 200mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	234% 2.1mg	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	113% 9mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	89.8% 2.07mg	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	160% 1120mg	34.2% 240mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	32% 1089mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	33% 3.64mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	0.38% 14g	3700g per day for Men 19-50 years

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

• Sesame Butter from Hulled Raw Kernels have 2 times more Vitamin B1, 1.6 times more Vitamin B3 and 1.4 times more Vitamin B5 than Dried Japanese Chestnuts.
• While Dried Japanese Chestnuts contain 3.2 times more Vitamin B2, 4.4 times more Vitamin B6 and more Vitamin C than Sesame Butter from Hulled Raw Kernels.
• Both Sesame Butter from Hulled Raw Kernels and Dried Japanese Chestnuts have similar amounts of Vitamin B9 per 5 oz.
• Both Sesame Butter from Hulled Raw Kernels as well as Dried Japanese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Sesame Butter from Hulled Raw Kernels have 2 times more Calcium, 1.9 times more Iron, 3.1 times more Magnesium, 4.7 times more Phosphorus and 4.1 times more Zinc than Dried Japanese Chestnuts.
• While Dried Japanese Chestnuts contain 2.5 times more Manganese, 1.7 times more Potassium and 34 times more Sodium than Sesame Butter from Hulled Raw Kernels.
• Both Sesame Butter from Hulled Raw Kernels and Dried Japanese Chestnuts have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Sesame Butter from Hulled Raw Kernels have 1.7 times more Energy, 45.5 times more Fat, 43.2 times more Saturated Fat, 13.8 times more Omega 3, 84.3 times more Omega 6 and 3.4 times more Protein than Dried Japanese Chestnuts.
• While Dried Japanese Chestnuts contain 4.6 times more Carbohydrate than Sesame Butter from Hulled Raw Kernels.
• Both Sesame Butter from Hulled Raw Kernels as well as Dried Japanese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.