Comparing Nutrients in 100 grams 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	21.8% 631kcal	6.93% 201kcal	2900kcal per day for Men 19-50 years
Fat	63% 61.2g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	28.3% 9.06g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	148% 25.2g	1.1% 0.19g	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	34.7% 45g	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	5.3% 2.97g	56g per day for Men 19-50 years

Vitamins

	Sesame Seed Kernels	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.3% 5.8mg	4.38% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.8% 0.29mg	9.3% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	32% 0.42mg	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	14.8% 59μg	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	31% 28mg	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	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Calcium	6% 60mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	81% 0.73mg	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	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	82% 345mg	15.2% 64mg	420mg per day for Men 19-50 years
Manganese	62.6% 1.44mg	89.8% 2.07mg	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	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	11% 370mg	12.6% 427mg	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	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	61% 6.73mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	0.1% 3.75g	1.35% 50g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of 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 100 g of Roasted Japanese Chestnuts contain 1.6 times more Vitamin B5 and more Vitamin C than Dried Hulled Sesame Seed Kernels.
• Both Sesame Seed Kernels and Roasted Japanese Chestnuts provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Sesame Seed Kernels have insufficient amounts of Vitamin C
• Both Dried Hulled Sesame Seed Kernels as well as Roasted Japanese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of 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 100 g of Roasted Japanese Chestnuts contain 1.4 times more Manganese than Dried Hulled Sesame Seed Kernels.
• Both Sesame Seed Kernels and Roasted Japanese Chestnuts contain similar levels of Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of 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 100 g of Roasted Japanese Chestnuts contain 3.8 times more Carbohydrate than Dried Hulled Sesame Seed Kernels.
• 100 grams of Roasted Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6