Comparing Nutrients in 14 ounces Chinese Chestnuts VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Chinese Chestnuts	8%	4%	88%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Chinese Chestnuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	30.7% 889kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	6.02% 1.02g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 195g	61% 79.4g	130g per day for Men 19-50 years
Sugars	NA	14.3% 10.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 9.92g	g per day for Men 19-50 years
Fiber	NA	90% 34g	38g per day for Men 19-50 years
Protein	29.8% 16.7g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Chinese Chestnuts	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.71mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.63mg	411% 5.34mg	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	67.5% 270μg	225% 901μg	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	159% 143mg	6.17% 5.56mg	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	NA	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Chestnuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	794% 7.14mg	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	70% 5.6mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	276% 6.35mg	336% 7.74mg	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	54.4% 381mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	NA	382% 210μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	31.4% 3.45mg	180% 20mg	11mg per day for Men 19-50 years
Water	4.7% 174g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Chinese Chestnuts vs Sunflower Seeds:

• Raw Chinese Chestnuts have 3.3 times more Vitamin A and 25.7 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9.3 times more Vitamin B1, 2 times more Vitamin B2, 10.4 times more Vitamin B3, 2 times more Vitamin B5, 3.3 times more Vitamin B6 and 3.3 times more Vitamin B9 than Raw Chinese Chestnuts.
• Both Raw Chinese Chestnuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Chinese Chestnuts vs Sunflower Seeds:

• Raw Chinese Chestnuts have 9.3 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.3 times more Calcium, 5 times more Copper, 3.7 times more Iron, 3.9 times more Magnesium, 6.9 times more Phosphorus, 1.4 times more Potassium and 5.7 times more Zinc than Raw Chinese Chestnuts.
• Both Raw Chinese Chestnuts and Dried Sunflower Seed Kernels have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Chinese Chestnuts have 2.5 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.6 times more Energy, 46.4 times more Fat, 27.2 times more Saturated Fat, 2.1 times more Omega 3, 89.3 times more Omega 6 and 4.9 times more Protein than Raw Chinese Chestnuts.
• Both Raw Chinese Chestnuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.