Comparing Nutrients in 7 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	36% 1044kcal	16.8% 486kcal	2900kcal per day for Men 19-50 years
Fat	76% 73.6g	4.5% 4.37g	97g per day for Men 19-50 years
Saturated Fat	32.2% 10.3g	2.57% 0.82g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	11.5% 0.18g	1.6g per day for Men 19-50 years
Omega 6	186% 31.7g	9.06% 1.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.6% 53g	81% 105g	130g per day for Men 19-50 years
Sugars	NA	29% 21g	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	26.6% 10g	38g per day for Men 19-50 years
Protein	109% 61g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Sesame Flour	Roasted European Chestnuts	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	444% 5.33mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.7% 0.57mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	166% 26.5mg	16.6% 2.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	76% 0.99mg	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	15.4% 61.5μg	34.7% 139μg	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	57.3% 51.6mg	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	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Flour	Roasted European Chestnuts	Recommended Dietary Allowance
Calcium	31.6% 316mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	335% 3mg	112% 1mg	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	376% 30mg	22.6% 1.8mg	8mg per day for Men 19-50 years
Magnesium	171% 716mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	102% 2.34mg	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	229% 1601mg	30.3% 212mg	700mg per day for Men 19-50 years
Potassium	24.7% 839mg	34.6% 1175mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	192% 21mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	0.048% 1.8g	2.17% 80.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 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 7 oz.