Comparing Nutrients in 100 grams Japanese Chestnuts VS Sesame Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Japanese Chestnuts	6%	3%	91%
Sesame Seed Kernels	12%	81%	7%

Macro Nutrients

	Japanese Chestnuts	Sesame Seed Kernels	Recommended Dietary Allowance
Energy	5.3% 154kcal	21.8% 631kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.53g	63% 61.2g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.078g	28.3% 9.06g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	148% 25.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	9.02% 11.7g	130g per day for Men 19-50 years
Sugars	NA	0.66% 0.48g	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	0.097% 0.07g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.31g	g per day for Men 19-50 years
Fiber	NA	30.5% 11.6g	38g per day for Men 19-50 years
Protein	4% 2.25g	36.5% 20.5g	56g per day for Men 19-50 years

Vitamins

	Japanese Chestnuts	Sesame Seed Kernels	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.7% 0.34mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.38% 1.5mg	36.3% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.12% 0.21mg	5.8% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.8% 0.28mg	30.8% 0.4mg	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	11.8% 47μg	28.8% 115μg	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	29.2% 26.3mg	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	NA	11.2% 1.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Japanese Chestnuts	Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	3.1% 31mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	62.4% 0.56mg	156% 1.4mg	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	18% 1.45mg	79.5% 6.36mg	8mg per day for Men 19-50 years
Magnesium	11.7% 49mg	82% 345mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	62.6% 1.44mg	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	10.3% 72mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	9.68% 329mg	11% 370mg	3400mg per day for Men 19-50 years
Selenium	NA	62.5% 34.4μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	3.13% 47mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	61% 6.73mg	11mg per day for Men 19-50 years
Water	1.66% 61.4g	0.1% 3.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Japanese Chestnuts VS Sesame Seed Kernels per 100 g

Compare the macro and micronutrient content in 100 g of Japanese Chestnuts versus 100 g of Sesame Seed Kernels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Japanese Chestnuts vs Sesame Seed Kernels:

• 100 grams of Japanese Chestnuts have 1.8 times more Vitamin B2 and more Vitamin C than Sesame Seed Kernels.
• While 100 g of Dried Hulled Sesame Seed Kernels contain 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.
• 100 grams of Sesame Seed Kernels have insufficient amounts of Vitamin C
• Both Raw Japanese Chestnuts as well as Dried Hulled Sesame Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Japanese Chestnuts vs Sesame Seed Kernels:

• 100 g of Dried Hulled Sesame Seed Kernels contain 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.
• Both Japanese Chestnuts and Sesame Seed Kernels contain similar levels of Manganese and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Japanese Chestnuts have 3 times more Carbohydrate than Sesame Seed Kernels.
• While 100 g of Dried Hulled Sesame Seed Kernels contain 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.
• 100 grams of Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6