Comparing Nutrients in 5 ounces Sesame Flour VS Roasted European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Sesame Flour	22%	59%	19%
Roasted European Chestnuts	5%	8%	87%

Macro Nutrients

	Sesame Flour	Roasted European Chestnuts	Recommended Dietary Allowance
Energy	25.7% 746kcal	12% 347kcal	2900kcal per day for Men 19-50 years
Fat	54.2% 52.6g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	23% 7.37g	1.83% 0.59g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	8.24% 0.13g	1.6g per day for Men 19-50 years
Omega 6	133% 22.6g	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	29% 37.7g	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	NA	19% 7.23g	38g per day for Men 19-50 years
Protein	78% 43.6g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Sesame Flour	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	317% 3.8mg	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.41mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83% 4.15mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	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	11% 44μg	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 Flour	Roasted European Chestnuts	Recommended Dietary Allowance
Calcium	22.5% 225mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	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	269% 21.5mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	11% 46.8mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	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	163% 1144mg	21.7% 152mg	700mg per day for Men 19-50 years
Potassium	17.6% 600mg	24.7% 839mg	3400mg per day for Men 19-50 years
Selenium	NA	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	137% 15mg	7.35% 0.81mg	11mg per day for Men 19-50 years
Water	0.034% 1.28g	1.55% 57.4g	3700g per day for Men 19-50 years

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

• High fat Sesame Flour has 11 times more Vitamin B1, 1.6 times more Vitamin B2, 10 times more Vitamin B3 and 5.3 times more Vitamin B5 than Roasted European Chestnuts.
• While Roasted European Chestnuts contain 3.3 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin C than High fat Sesame Flour.
• Both High fat Sesame Flour 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 Sesame Flour vs Roasted European Chestnuts:

• High fat Sesame Flour has 5.5 times more Calcium, 3 times more Copper, 16.7 times more Iron, 10.9 times more Magnesium, 1.3 times more Manganese, 7.5 times more Phosphorus, 20.5 times more Sodium and 18.7 times more Zinc than Roasted European Chestnuts.
• While Roasted European Chestnuts contain 1.4 times more Potassium and 45 times more Water than High fat Sesame Flour.

Comparison of macro-nutrients per 5 ounces:

• High fat Sesame Flour has 2.1 times more Energy, 16.9 times more Fat, 12.6 times more Saturated Fat, 3 times more Omega 3, 20.6 times more Omega 6 and 9.7 times more Protein than Roasted European Chestnuts.
• While Roasted European Chestnuts contain 2 times more Carbohydrate than High fat Sesame Flour.
• Both High fat Sesame Flour as well as Roasted European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.