Comparing Nutrients in 300 calories TahiniVS Roasted European Chestnuts

Weight per 300 calories

Tahini

50.4g

Roasted European Chestnuts

122g

Tahini has 2.4 times more energy per 100g than Roasted European Chestnuts. It has very high energy density when compared to other foods. Roasted European Chestnuts having above average energy density.

Which food has more nutrients per 300 calories - Tahini or Roasted European Chestnuts?

Macros Ratio

Protein Fat Carbs

Tahini

11%

76%

13%

Roasted European Chestnuts

87%

300 kcal ▼

Macro Nutrients

Tahinivs Roasted European Chestnuts

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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28%27g

Fat

2.78%2.7g

27 gvs2.7 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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12%3.8g

Saturated Fat

1.6%0.51g

3.8 gvs0.51 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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13%0.21g

Omega 3

7.1%0.11g

0.21 gvs0.11 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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68.6%11.7g

Omega 6

5.6%0.95g

11.7 gvs0.95 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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8.2%10.7g

Carbohydrate

50%65g

10.7 gvs65 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.34%0.25g

Sugars

18%13g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.25 gvs13 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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12.3%4.7g

Fiber

16.4%6.24g

4.7 gvs6.24 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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15.3%8.57g

Protein

6.93%3.9g

8.57 gvs3.9 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Tahinivs Roasted European Chestnuts

0.17%1.5μg

Vitamin A

0.14%1.22μg

RAE, retinol activity equivalents

1.5 μgvs1.22 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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51.3%0.62mg

Vitamin B1

24.8%0.3mg

Thiamine

0.62 mgvs0.3 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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18.3%0.24mg

Vitamin B2

16.5%0.21mg

Riboflavin

0.24 mgvs0.21 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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17%2.75mg

Vitamin B3

10.3%1.64mg

Niacin, nicotinic acid, niacinamide

2.75 mgvs1.64 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7%0.35mg

Vitamin B5

13.6%0.68mg

Pantothenic acid

0.35 mgvs0.68 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.78%0.075mg

Vitamin B6

47%0.61mg

Pyridoxine

0.075 mgvs0.61 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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12.4%49.4μg

Vitamin B9

21.4%85.7μg

Folates and Folic Acid

49.4 μgvs85.7 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

35.4%32mg

Ascorbic acid

0 mgvs32 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.84%0.13mg

Vitamin E

4.1%0.61mg

Tocopherols and Tocotrienols

0.13 mgvs0.61 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

7.96%9.55μg

Phytomenadione or phylloquinone

0 μgvs9.55 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Tahinivs Roasted European Chestnuts

21.5%215mg

Calcium

3.55%35.5mg

215 mgvs35.5 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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90%0.81mg

Copper

69%0.62mg

0.81 mgvs0.62 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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56.4%4.5mg

Iron

14%1.1mg

4.5 mgvs1.1 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11.4%48mg

Magnesium

9.62%40.4mg

48 mgvs40.4 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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32%0.73mg

Manganese

63%1.44mg

0.73 mgvs1.44 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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52.7%369mg

Phosphorus

18.7%131mg

369 mgvs131 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.14%209mg

Potassium

21.3%725mg

209 mgvs725 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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31.5%17.3μg

Selenium

2.67%1.47μg

17.3 μgvs1.47 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.87%58mg

Sodium

0.16%2.45mg

58 mgvs2.45 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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21%2.33mg

Zinc

6.35%0.7mg

2.33 mgvs0.7 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.042%1.54g

Water

1.34%49.6g

1.54 gvs49.6 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Tahini vs Roasted European Chestnuts:

Sesame Butter from Roasted Kernels have 2.1 times more Vitamin B1 and 1.7 times more Vitamin B3 than Roasted European Chestnuts.
While Roasted European Chestnuts contain 1.9 times more Vitamin B5, 8.1 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C, 4.9 times more Vitamin E and more Vitamin K than Sesame Butter from Roasted Kernels.
Both Sesame Butter from Roasted Kernels and Roasted European Chestnuts have similar amounts of Vitamin B2 per 300 kcal.
Both Sesame Butter from Roasted Kernels as well as Roasted European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tahini vs Roasted European Chestnuts:

Sesame Butter from Roasted Kernels have 6 times more Calcium, 1.3 times more Copper, 4 times more Iron, 2.8 times more Phosphorus, 11.8 times more Selenium, 23.7 times more Sodium and 3.3 times more Zinc than Roasted European Chestnuts.
While Roasted European Chestnuts contain 2 times more Manganese and 3.5 times more Potassium than Sesame Butter from Roasted Kernels.
Both Sesame Butter from Roasted Kernels and Roasted European Chestnuts have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Sesame Butter from Roasted Kernels have 10.1 times more Fat, 7.5 times more Saturated Fat, 1.8 times more Omega 3, 12.3 times more Omega 6 and 2.2 times more Protein than Roasted European Chestnuts.
While Roasted European Chestnuts contain 6.1 times more Carbohydrate, 52.5 times more Sugars and 1.3 times more Fiber than Sesame Butter from Roasted Kernels.
Both Sesame Butter from Roasted Kernels and Roasted European Chestnuts have similar amounts of Energy per 300 kcal.
Both Sesame Butter from Roasted Kernels as well as Roasted European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

TahiniVS Sesame ButterRoasted European ChestnutsVS Sesame Butter

Compare Foods

Comparing Nutrients in 300 calories TahiniVS Roasted European Chestnuts

Weight per 300 calories

Which food has more nutrients per 300 calories - Tahini or Roasted European Chestnuts?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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