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Comparing Nutrients in 100 calories Dried European ChestnutsVSSunflower Seeds

Weight per 100 calories

Dried European Chestnuts
26.7g
Sunflower Seeds
17g

Dried Sunflower Seed Kernels have 1.6 times more energy per unit of mass than Dried European Chestnuts, which is very high in comparison to other foods. Dried European Chestnuts having high energy density.

Which food has more nutrients per 100 calories - Dried European Chestnuts or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Dried European Chestnuts
7%
11%
82%
Sunflower Seeds
13%
74%
13%
100 kcal ▼

Macro Nutrients

Dried European ChestnutsvsSunflower Seeds
3.45%
Energy
3.45%
100 kcalvs100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
1.23%
Fat
9.1%
1.2 gvs8.8 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
3.05%
Protein
6.35%
1.7 gvs3.56 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
16%
Carbohydrate
2.63%
20.7 gvs3.42 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
NA
Sugars
0.62%
NA gvs0.45 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
8.23%
Fiber
3.88%
3.13 gvs1.47 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
0.7%
Saturated Fat
2.4%
0.22 gvs0.76 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
3.14%
Omega 3
0.64%
0.05 gvs0.01 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
2.47%
Omega 6
23.2%
0.42 gvs3.95 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
0.068%
Water
0.022%
2.53 gvs0.81 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

Dried European ChestnutsvsSunflower Seeds
0%
Vitamin A
0.057%
0 μgvs0.51 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
6.57%
Thiamine
21%
0.079 mgvs0.25 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
7.4%
Vitamin B2
4.68%
0.096 mgvs0.061 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
1.42%
Vitamin B3
8.92%
0.23 mgvs1.43 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
13.6%
Vitamin B6
17.7%
0.18 mgvs0.23 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
4.46%
Vitamin C
0.27%
4 mgvs0.24 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
NA
Vitamin E
40%
NA mgvs6.02 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
NA
Vitamin K
0%
NA μgvs0 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
7.3%
Folate
9.7%
29 μgvs39 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

Dried European ChestnutsvsSunflower Seeds
1.8%
Calcium
1.34%
18 mgvs13.4 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
19.3%
Copper
34.2%
0.17 mgvs0.31 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
7.95%
Iron
11.2%
0.64 mgvs0.9 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
4.7%
Magnesium
13.3%
19.8 mgvs55.7 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
15%
Manganese
14.5%
0.35 mgvs0.33 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
6.7%
Phosphorus
16%
46.8 mgvs113 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
7.75%
Potassium
3.25%
264 mgvs110 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
0.88%
Selenium
16.5%
0.48 μgvs9.08 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
0.66%
Sodium
0.1%
9.9 mgvs1.54 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
0.85%
Zinc
7.8%
0.094 mgvs0.86 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Dried European Chestnuts vs Sunflower Seeds:
Dried European Chestnuts have 1.6 times more Vitamin B2 and 16.7 times more Vitamin C than Dried Sunflower Seed Kernels. While Dried Sunflower Seed Kernels contain 3.2 times more Thiamine, 6.3 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.3 times more Folate than Dried European Chestnuts.

Comparing minerals per 100 calories for Dried European Chestnuts vs Sunflower Seeds:
Dried European Chestnuts have 1.3 times more Calcium and 2.4 times more Potassium than Dried Sunflower Seed Kernels. While Dried Sunflower Seed Kernels contain 1.8 times more Copper, 1.4 times more Iron, 2.8 times more Magnesium, 2.4 times more Phosphorus, 18.9 times more Selenium and 9.1 times more Zinc than Dried European Chestnuts. Both Dried European Chestnuts and Dried Sunflower Seed Kernels have similar amounts of Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:
Dried European Chestnuts have 6 times more Carbohydrate, 2.1 times more Fiber and 4.9 times more Omega 3 than Dried Sunflower Seed Kernels. While Dried Sunflower Seed Kernels contain 7.4 times more Fat, 2.1 times more Protein, 3.4 times more Saturated Fat and 9.4 times more Omega 6 than Dried European Chestnuts. Both Dried European Chestnuts and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.




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