Comparing Nutrients in 7 ounces Sesame Seed Kernels VS Roasted Japanese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Sesame Seed Kernels	12%	81%	7%
Roasted Japanese Chestnuts	6%	4%	90%

Macro Nutrients

	Sesame Seed Kernels	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Energy	43% 1252kcal	13.8% 399kcal	2900kcal per day for Men 19-50 years
Fat	125% 121g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	32.6% 0.52g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	294% 50g	2.17% 0.37g	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	69% 89.6g	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	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Sesame Seed Kernels	Roasted 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	116% 1.4mg	74.4% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	18.5% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	64% 0.83mg	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	29.3% 117μg	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	61.7% 55.6mg	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	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	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Calcium	12% 119mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	309% 2.78mg	161% 1.45mg	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	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	163% 685mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	124% 2.86mg	178% 4.1mg	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	26.4% 185mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	25% 847mg	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	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	121% 13.4mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	0.2% 7.44g	2.68% 99g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sesame Seed Kernels vs Roasted Japanese Chestnuts:

• Dried Hulled Sesame Seed Kernels have 1.6 times more Vitamin B1, 8.3 times more Vitamin B3 and 1.9 times more Vitamin B9 than Roasted Japanese Chestnuts.
• While Roasted Japanese Chestnuts contain 1.6 times more Vitamin B5 and more Vitamin C than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels and Roasted Japanese Chestnuts have similar amounts of Vitamin B6 per 7 oz.
• Both Dried Hulled Sesame Seed Kernels as well as Roasted 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 Roasted Japanese Chestnuts:

• Dried Hulled Sesame Seed Kernels have 1.7 times more Calcium, 1.9 times more Copper, 3 times more Iron, 5.4 times more Magnesium, 7.2 times more Phosphorus, 2.5 times more Sodium and 4.7 times more Zinc than Roasted Japanese Chestnuts.
• While Roasted Japanese Chestnuts contain 1.4 times more Manganese and 13.3 times more Water than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels and Roasted Japanese Chestnuts have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Hulled Sesame Seed Kernels have 3.1 times more Energy, 76.5 times more Fat, 76.7 times more Saturated Fat, 13.2 times more Omega 3, 135.6 times more Omega 6 and 6.9 times more Protein than Roasted Japanese Chestnuts.
• While Roasted Japanese Chestnuts contain 3.8 times more Carbohydrate than Dried Hulled Sesame Seed Kernels.
• Both Dried Hulled Sesame Seed Kernels as well as Roasted Japanese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.