Comparing Nutrients in 7 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	41.5% 1205kcal	24.6% 714kcal	2900kcal per day for Men 19-50 years
Fat	115% 112g	2.54% 2.46g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	283% 48g	3.36% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.3% 35.5g	124% 162g	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	48.6% 18.5g	NA	38g per day for Men 19-50 years
Protein	63.6% 35.6g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Raw Tahini	Dried Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	262% 3.15mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11.2mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.5% 1.38mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.3mg	101% 1.3mg	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	48.6% 194μg	54% 216μg	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	135% 122mg	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	28% 280mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	328% 2.95mg	289% 2.6mg	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	158% 12.6mg	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	167% 701mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	320% 7.36mg	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	224% 1568mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	26.8% 911mg	45% 1524mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	189% 20.7mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	0.53% 19.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.