Comparing Nutrients in 300 calories Raw TahiniVS Dried Japanese Chestnuts

Weight per 300 calories

Raw Tahini

49.4g

Dried Japanese Chestnuts

83.3g

Raw Tahini has 1.7 times more energy per 100g than Dried Japanese Chestnuts. It has very high energy density when compared to other foods. Dried Japanese Chestnuts having high energy density.

Which food has more nutrients per 300 calories - Raw Tahini or Dried Japanese Chestnuts?

Macros Ratio

Protein Fat Carbs

Raw Tahini

11%

78%

11%

Dried Japanese Chestnuts

91%

300 kcal ▼

Macro Nutrients

Raw Tahinivs Dried Japanese 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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28.8%28g

Fat

1.07%1.03g

28 gvs1.03 g

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

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12.2%3.9g

Saturated Fat

0.48%0.15g

3.9 gvs0.15 g

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

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13%0.21g

Omega 3

1.6%0.026g

0.21 gvs0.026 g

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

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70.6%12g

Omega 6

1.4%0.24g

12 gvs0.24 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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6.8%8.84g

Carbohydrate

52%68g

8.84 gvs68 g

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

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Sugars

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

NA gvsNA 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%4.6g

Fiber

4.6 gvsNA g

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

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16%8.87g

Protein

7.8%4.38g

8.87 gvs4.38 g

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

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Vitamins

Raw Tahinivs Dried Japanese Chestnuts

0.16%1.5μg

Vitamin A

0.37%3.33μg

RAE, retinol activity equivalents

1.5 μgvs3.33 μg

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

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65.4%0.78mg

Vitamin B1

55.7%0.67mg

Thiamine

0.78 mgvs0.67 mg

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

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4.56%0.059mg

Vitamin B2

24.4%0.32mg

Riboflavin

0.059 mgvs0.32 mg

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

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17.4%2.8mg

Vitamin B3

18.2%2.9mg

Niacin, nicotinic acid, niacinamide

2.8 mgvs2.9 mg

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

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6.86%0.34mg

Vitamin B5

8%0.4mg

Pantothenic acid

0.34 mgvs0.4 mg

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

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5.66%0.074mg

Vitamin B6

42.2%0.55mg

Pyridoxine

0.074 mgvs0.55 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%48.4μg

Vitamin B9

22.7%91μg

Folates and Folic Acid

48.4 μgvs91 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

56.8%51mg

Ascorbic acid

0 mgvs51 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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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Raw Tahinivs Dried Japanese Chestnuts

6.97%69.7mg

Calcium

6%60mg

69.7 mgvs60 mg

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

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81.7%0.74mg

Copper

121%1.1mg

0.74 mgvs1.1 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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39.2%3.14mg

Iron

35.2%2.8mg

3.14 mgvs2.8 mg

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

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41.5%174mg

Magnesium

23%96mg

174 mgvs96 mg

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

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31.3%0.72mg

Manganese

134%3.1mg

0.72 mgvs3.1 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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55.8%390mg

Phosphorus

20%141mg

390 mgvs141 mg

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

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6.67%227mg

Potassium

19%640mg

227 mgvs640 mg

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

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Selenium

NA μgvsNA μg

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

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0.033%0.49mg

Sodium

1.9%28.3mg

0.49 mgvs28.3 mg

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

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47%5.16mg

Zinc

19.5%2.14mg

5.16 mgvs2.14 mg

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

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0.04%1.5g

Water

0.22%8.3g

1.5 gvs8.3 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 Raw Tahini vs Dried Japanese Chestnuts:

Dried Japanese Chestnuts contain 5.3 times more Vitamin B2, 7.5 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Sesame Butter from Hulled Raw Kernels.
Both Sesame Butter from Hulled Raw Kernels and Dried Japanese Chestnuts have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 300 kcal.
Both Sesame Butter from Hulled Raw Kernels as well as Dried Japanese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Raw Tahini vs Dried Japanese Chestnuts:

Sesame Butter from Hulled Raw Kernels have 1.8 times more Magnesium, 2.8 times more Phosphorus and 2.4 times more Zinc than Dried Japanese Chestnuts.
While Dried Japanese Chestnuts contain 1.5 times more Copper, 4.3 times more Manganese and 2.8 times more Potassium than Sesame Butter from Hulled Raw Kernels.
Both Sesame Butter from Hulled Raw Kernels and Dried Japanese Chestnuts have similar amounts of Calcium and Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Sesame Butter from Hulled Raw Kernels have 27 times more Fat, 25.6 times more Saturated Fat, 8.2 times more Omega 3, 50 times more Omega 6 and 2 times more Protein than Dried Japanese Chestnuts.
While Dried Japanese Chestnuts contain 7.7 times more Carbohydrate than Sesame Butter from Hulled Raw Kernels.
Both Sesame Butter from Hulled Raw Kernels and Dried Japanese Chestnuts have similar amounts of Energy per 300 kcal.
Both Sesame Butter from Hulled Raw Kernels as well as Dried Japanese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Raw TahiniVS Watermelon Seed KernelsDried Japanese ChestnutsVS Watermelon Seed KernelsRaw TahiniVS Frozen Coconut MilkDried Japanese ChestnutsVS Frozen Coconut Milk

Compare Foods

Comparing Nutrients in 300 calories Raw TahiniVS Dried Japanese Chestnuts

Weight per 300 calories

Which food has more nutrients per 300 calories - Raw Tahini or Dried Japanese Chestnuts?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: