Comparing Nutrients in 7 ounces Roasted European Chestnuts VS Tahini

Macros Ratio

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

Macro Nutrients

	Roasted European Chestnuts	Tahini	Recommended Dietary Allowance
Energy	16.8% 486kcal	40.7% 1181kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.37g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	2.57% 0.82g	46.7% 15g	32g per day for Men 19-50 years
Omega 3	11.5% 0.18g	50.5% 0.81g	1.6g per day for Men 19-50 years
Omega 6	9.06% 1.54g	270% 46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	32.3% 42g	130g per day for Men 19-50 years
Sugars	29% 21g	1.34% 0.97g	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	26.6% 10g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	60.2% 33.7g	56g per day for Men 19-50 years

Vitamins

	Roasted European Chestnuts	Tahini	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	202% 2.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.7% 0.35mg	72.2% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.6% 2.66mg	67.6% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	27.5% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	22.7% 0.3mg	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	48.6% 194μg	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	57.3% 51.6mg	0% 0mg	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	6.6% 0.99mg	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted European Chestnuts	Tahini	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	84.5% 845mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	355% 3.2mg	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	22.6% 1.8mg	222% 17.8mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	102% 2.34mg	126% 2.9mg	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	30.3% 212mg	208% 1453mg	700mg per day for Men 19-50 years
Potassium	34.6% 1175mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	124% 68.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	15.2% 228mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	83.3% 9.17mg	11mg per day for Men 19-50 years
Water	2.17% 80.3g	0.16% 6.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted European Chestnuts vs Tahini:

• Roasted European Chestnuts have 3.3 times more Vitamin B6, more Vitamin C, 2 times more Vitamin E and more Vitamin K than Sesame Butter from Roasted Kernels.
• While Sesame Butter from Roasted Kernels contain 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.
• Both Roasted European Chestnuts as well as Sesame Butter from Roasted Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted European Chestnuts vs Tahini:

• Roasted European Chestnuts have 1.4 times more Potassium and 13.3 times more Water than Sesame Butter from Roasted Kernels.
• While Sesame Butter from Roasted Kernels contain 14.7 times more Calcium, 3.2 times more Copper, 9.8 times more Iron, 2.9 times more Magnesium, 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.
• Both Roasted European Chestnuts and Sesame Butter from Roasted Kernels have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Roasted European Chestnuts have 2.5 times more Carbohydrate and 21.6 times more Sugars than Sesame Butter from Roasted Kernels.
• While Sesame Butter from Roasted Kernels contain 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.
• Both Roasted European Chestnuts as well as Sesame Butter from Roasted Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.