Comparing Nutrients in 14 ounces Dried European Chestnuts VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Dried European Chestnuts	7%	11%	82%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Dried European Chestnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	51% 1484kcal	84.4% 2449kcal	2900kcal per day for Men 19-50 years
Fat	18.2% 17.7g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	10.4% 3.32g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	46.6% 0.75g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	36.7% 6.23g	227% 38.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	236% 307g	71% 93g	130g per day for Men 19-50 years
Sugars	NA	57.7% 42g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 41.7g	g per day for Men 19-50 years
Fiber	122% 46.4g	59.5% 22.6g	38g per day for Men 19-50 years
Protein	45.3% 25.4g	122% 68.6g	56g per day for Men 19-50 years

Vitamins

	Dried European Chestnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.17mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	49.8% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	167% 26.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.2% 3.56mg	93% 4.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	202% 2.63mg	168% 2.2mg	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	108% 433μg	235% 941μg	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	66% 59.5mg	12% 10.7mg	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	606% 91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried European Chestnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	26.6% 266mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	287% 2.58mg	704% 6.34mg	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	118% 9.45mg	204% 16.4mg	8mg per day for Men 19-50 years
Magnesium	70% 294mg	294% 1234mg	420mg per day for Men 19-50 years
Manganese	224% 5.16mg	358% 8.23mg	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	99% 695mg	378% 2643mg	700mg per day for Men 19-50 years
Potassium	115% 3913mg	67.2% 2286mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	753% 414μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	176% 19.4mg	11mg per day for Men 19-50 years
Water	1% 37.5g	0.067% 2.46g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dried European Chestnuts vs Sunflower Seed Butter:

• Dried European Chestnuts have 5.6 times more Vitamin B1, 2.2 times more Vitamin B2, 1.2 times more Vitamin B6 and 5.6 times more Vitamin C than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 7.9 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.2 times more Vitamin B9 than Dried European Chestnuts.
• Both Dried European Chestnuts as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dried European Chestnuts vs Sunflower Seed Butter:

• Dried European Chestnuts have 1.7 times more Potassium and 12.3 times more Sodium than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 2.5 times more Copper, 1.7 times more Iron, 4.2 times more Magnesium, 1.6 times more Manganese, 3.8 times more Phosphorus, 58 times more Selenium and 14 times more Zinc than Dried European Chestnuts.
• Both Dried European Chestnuts and Sunflower Seed Butter no Salt have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried European Chestnuts have 3.8 times more Omega 3, 3.3 times more Carbohydrate and 2.1 times more Fiber than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 1.6 times more Energy, 12.4 times more Fat, 5.6 times more Saturated Fat, 6.2 times more Omega 6 and 2.7 times more Protein than Dried European Chestnuts.
• Both Dried European Chestnuts as well as Sunflower Seed Butter no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.