Comparing Nutrients in 100 grams 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	21.8% 631kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	63% 61.2g	0.55% 0.53g	97g per day for Men 19-50 years
Saturated Fat	28.3% 9.06g	0.24% 0.078g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	148% 25.2g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.02% 11.7g	27% 35g	130g per day for Men 19-50 years
Sugars	0.66% 0.48g	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	0.097% 0.07g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.31g	NA	g per day for Men 19-50 years
Fiber	30.5% 11.6g	NA	38g per day for Men 19-50 years
Protein	36.5% 20.5g	4% 2.25g	56g per day for Men 19-50 years

Vitamins

	Sesame Seed Kernels	Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.3% 5.8mg	9.38% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.8% 0.29mg	4.12% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	21.8% 0.28mg	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	28.8% 115μg	11.8% 47μg	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	29.2% 26.3mg	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	11.2% 1.68mg	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	6% 60mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	62.4% 0.56mg	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	79.5% 6.36mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	82% 345mg	11.7% 49mg	420mg per day for Men 19-50 years
Manganese	62.6% 1.44mg	69% 1.6mg	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	95% 667mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	11% 370mg	9.68% 329mg	3400mg per day for Men 19-50 years
Selenium	62.5% 34.4μg	NA	55μg per day for Men 19-50 years
Sodium	3.13% 47mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	61% 6.73mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.1% 3.75g	1.66% 61.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.