Comparing Nutrients in 7 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	43% 1252kcal	10.5% 306kcal	2900kcal per day for Men 19-50 years
Fat	125% 121g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	32.6% 0.52g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	294% 50g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	53.3% 69.3g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	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	0.19% 0.14g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.62g	NA	g per day for Men 19-50 years
Fiber	60.6% 23g	NA	38g per day for Men 19-50 years
Protein	72.5% 40.6g	7.97% 4.47g	56g per day for Men 19-50 years

Vitamins

	Sesame Seed Kernels	Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	57% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	8.18% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	43.2% 0.56mg	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	57% 228μg	23.3% 93μg	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	58% 52mg	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	22.2% 3.33mg	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	12% 119mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	309% 2.78mg	124% 1.1mg	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	158% 12.6mg	36% 2.88mg	8mg per day for Men 19-50 years
Magnesium	163% 685mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	124% 2.86mg	137% 3.16mg	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	189% 1324mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	19.2% 653mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	NA	55μg per day for Men 19-50 years
Sodium	6.2% 93mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	121% 13.4mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.2% 7.44g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.