Comparing Nutrients in 100 grams Raw Tahini VS Roasted European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Raw Tahini	11%	78%	11%
Roasted European Chestnuts	5%	8%	87%

Macro Nutrients

	Raw Tahini	Roasted European Chestnuts	Recommended Dietary Allowance
Energy	21% 607kcal	8.45% 245kcal	2900kcal per day for Men 19-50 years
Fat	58% 56.4g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	24.7% 7.9g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	26.7% 0.43g	5.8% 0.093g	1.6g per day for Men 19-50 years
Omega 6	143% 24.3g	4.56% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.8% 18g	40.7% 53g	130g per day for Men 19-50 years
Sugars	NA	14.6% 10.6g	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	24.5% 9.3g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	32% 18g	5.66% 3.17g	56g per day for Men 19-50 years

Vitamins

	Raw Tahini	Roasted European Chestnuts	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.6mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.64mg	8.4% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	38.2% 0.5mg	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	24.5% 98μg	17.5% 70μg	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	29% 26mg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.5% 7.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Tahini	Roasted European Chestnuts	Recommended Dietary Allowance
Calcium	14% 141mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	56.3% 0.51mg	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	79.4% 6.35mg	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	84% 353mg	7.86% 33mg	420mg per day for Men 19-50 years
Manganese	63.3% 1.46mg	51.3% 1.18mg	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	113% 790mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	13.5% 459mg	17.4% 592mg	3400mg per day for Men 19-50 years
Selenium	NA	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	0.081% 3g	1.1% 40.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Raw Tahini vs Roasted European Chestnuts:

• Sesame Butter from Hulled Raw Kernels have 6.5 times more Vitamin B1, 4.2 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.4 times more Vitamin B9 than Roasted European Chestnuts.
• While Roasted European Chestnuts contain 1.5 times more Vitamin B2, 3.3 times more Vitamin B6 and more Vitamin C than Sesame Butter from Hulled Raw Kernels.
• Both Sesame Butter from Hulled Raw Kernels as well as Roasted European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Raw Tahini vs Roasted European Chestnuts:

• Sesame Butter from Hulled Raw Kernels have 4.9 times more Calcium, 2.9 times more Copper, 7 times more Iron, 10.7 times more Magnesium, 1.2 times more Manganese, 7.4 times more Phosphorus and 18.3 times more Zinc than Roasted European Chestnuts.
• While Roasted European Chestnuts contain 1.3 times more Potassium and 13.5 times more Water than Sesame Butter from Hulled Raw Kernels.

Comparison of macro-nutrients per 100 grams:

• Sesame Butter from Hulled Raw Kernels have 2.5 times more Energy, 25.7 times more Fat, 19.1 times more Saturated Fat, 4.6 times more Omega 3, 31.3 times more Omega 6, 1.8 times more Fiber and 5.7 times more Protein than Roasted European Chestnuts.
• While Roasted European Chestnuts contain 3 times more Carbohydrate than Sesame Butter from Hulled Raw Kernels.
• Both Sesame Butter from Hulled Raw Kernels as well as Roasted European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.