Comparing Nutrients in 5 ounces Sesame Seed Kernels VS Japanese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Sesame Seed Kernels	12%	81%	7%
Japanese Chestnuts	6%	3%	91%

Macro Nutrients

	Sesame Seed Kernels	Japanese Chestnuts	Recommended Dietary Allowance
Energy	31% 894kcal	7.53% 218kcal	2900kcal per day for Men 19-50 years
Fat	89.4% 86.8g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	40% 13g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	23.3% 0.37g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	210% 35.8g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.8% 16.6g	38% 49.5g	130g per day for Men 19-50 years
Sugars	0.94% 0.68g	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	0.14% 0.099g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.44g	NA	g per day for Men 19-50 years
Fiber	43.3% 16.4g	NA	38g per day for Men 19-50 years
Protein	51.8% 29g	5.7% 3.2g	56g per day for Men 19-50 years

Vitamins

	Sesame Seed Kernels	Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.6% 0.99mg	40.6% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.4% 8.22mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.22% 0.41mg	5.84% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.6% 0.57mg	31% 0.4mg	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	40.8% 163μg	16.7% 66.6μg	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	41.4% 37.3mg	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	16% 2.4mg	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

	Sesame Seed Kernels	Japanese Chestnuts	Recommended Dietary Allowance
Calcium	8.5% 85mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	88.5% 0.8mg	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	25.7% 2.06mg	8mg per day for Men 19-50 years
Magnesium	116% 489mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	98% 2.26mg	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	135% 945mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	15.4% 524mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	88.7% 48.8μg	NA	55μg per day for Men 19-50 years
Sodium	4.44% 66.6mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	86.7% 9.54mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	0.14% 5.3g	2.35% 87g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sesame Seed Kernels vs Japanese Chestnuts:

• Dried Hulled Sesame Seed Kernels have 2 times more Vitamin B1, 3.9 times more Vitamin B3, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.4 times more Vitamin B9 than Raw Japanese Chestnuts.
• While Raw Japanese Chestnuts contain 1.8 times more Vitamin B2 and more Vitamin C than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels as well as Raw Japanese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sesame Seed Kernels vs Japanese Chestnuts:

• Dried Hulled Sesame Seed Kernels have 1.9 times more Calcium, 2.5 times more Copper, 4.4 times more Iron, 7 times more Magnesium, 9.3 times more Phosphorus, 3.4 times more Sodium and 6.1 times more Zinc than Raw Japanese Chestnuts.
• While Raw Japanese Chestnuts contain 16.4 times more Water than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels and Raw Japanese Chestnuts have similar amounts of Manganese and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Hulled Sesame Seed Kernels have 4.1 times more Energy, 115.5 times more Fat, 116.1 times more Saturated Fat, 20.2 times more Omega 3, 205.1 times more Omega 6 and 9.1 times more Protein than Raw Japanese Chestnuts.
• While Raw Japanese Chestnuts contain 3 times more Carbohydrate than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels as well as Raw Japanese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.