Comparing Nutrients in 14 ounces Dried Japanese Chestnuts VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Japanese Chestnuts	6%	3%	91%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Dried Japanese Chestnuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	49.3% 1429kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	5.07% 4.92g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	2.27% 0.73g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	6.72% 1.14g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	249% 323g	70% 91g	130g per day for Men 19-50 years
Sugars	NA	17% 12.3g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	NA	111% 42g	38g per day for Men 19-50 years
Protein	37.2% 21g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Dried Japanese Chestnuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	265% 3.2mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	116% 1.5mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	201% 2.6mg	242% 3.14mg	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	232% 929μg	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	270% 243mg	4.85% 4.37mg	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	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Japanese Chestnuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	28.6% 286mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	579% 5.2mg	796% 7.16mg	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	168% 13.4mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	109% 456mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	640% 14.7mg	359% 8.26mg	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	96% 671mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	89.7% 3048mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	NA	564% 310μg	55μg per day for Men 19-50 years
Sodium	9% 135mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	93% 10.2mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	1.07% 39.5g	0.17% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Japanese Chestnuts VS Oil Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Dried Japanese Chestnuts versus 14 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dried Japanese Chestnuts vs Oil Roasted Sunflower Seeds:

• 14 ounces of Dried Japanese Chestnuts have 2.5 times more Vitamin B1, 1.4 times more Vitamin B2 and 55.7 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 14.4 times more Vitamin B5 and 2.1 times more Vitamin B9 than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B3 and Vitamin B6 per 14 ounces.
• 14 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Dried Japanese Chestnuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Dried Japanese Chestnuts vs Oil Roasted Sunflower Seeds:

• 14 ounces of Dried Japanese Chestnuts have 1.8 times more Manganese, 1.6 times more Potassium and 11.3 times more Sodium than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 1.4 times more Copper, 1.3 times more Iron, 6.7 times more Phosphorus and 2 times more Zinc than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts and Oil Roasted Sunflower Seeds contain similar levels of Calcium and Magnesium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Japanese Chestnuts have 3.6 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 41.4 times more Fat, 38.6 times more Saturated Fat, 2.6 times more Omega 3, 118.8 times more Omega 6 and 3.8 times more Protein than Dried Japanese Chestnuts.
• 14 ounces of Dried Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6