Comparing Nutrients in 14 ounces Dried European Chestnuts VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried European Chestnuts	7%	11%	82%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Dried European Chestnuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	51% 1484kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	18.2% 17.7g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	10.4% 3.32g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	46.6% 0.75g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	36.7% 6.23g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	236% 307g	63% 81.7g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	g per day for Men 19-50 years
Fiber	122% 46.4g	120% 45.6g	38g per day for Men 19-50 years
Protein	45.3% 25.4g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Dried European Chestnuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.17mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.2% 3.56mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	202% 2.63mg	246% 3.2mg	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	236% 945μg	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	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	NA	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	26.6% 266mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	287% 2.58mg	809% 7.28mg	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	338% 27mg	8mg per day for Men 19-50 years
Magnesium	70% 294mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	224% 5.16mg	365% 8.4mg	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	657% 4596mg	700mg per day for Men 19-50 years
Potassium	115% 3913mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	NA	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	191% 21mg	11mg per day for Men 19-50 years
Water	1% 37.5g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dried European Chestnuts vs Toasted Sunflower Seeds:

• Dried European Chestnuts have 1.3 times more Vitamin B2 and 10.7 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 4.9 times more Vitamin B3, 7.9 times more Vitamin B5 and 2.2 times more Vitamin B9 than Dried European Chestnuts.
• Both Dried European Chestnuts and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 and Vitamin B6 per 14 oz.
• Both Dried European Chestnuts as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dried European Chestnuts vs Toasted Sunflower Seeds:

• Dried European Chestnuts have 2 times more Potassium and 12.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.8 times more Copper, 2.9 times more Iron, 1.7 times more Magnesium, 1.6 times more Manganese, 6.6 times more Phosphorus and 15.1 times more Zinc than Dried European Chestnuts.
• Both Dried European Chestnuts and Toasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried European Chestnuts have 2.4 times more Omega 3 and 3.8 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 12.8 times more Fat, 7.1 times more Saturated Fat, 23.8 times more Omega 6 and 2.7 times more Protein than Dried European Chestnuts.
• Both Dried European Chestnuts and Toasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 14 oz.
• Both Dried European Chestnuts as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.