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

Macros Ratio

	Protein	Fat	Carbs
Roasted Japanese Chestnuts	6%	4%	90%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Roasted Japanese Chestnuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	27.5% 798kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	4.34% 0.74g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 179g	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	21% 11.8g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	149% 1.8mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.78mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	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	58.5% 234μg	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	123% 111mg	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

	Roasted Japanese Chestnuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14% 139mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	322% 2.9mg	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	104% 8.33mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	356% 8.2mg	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	52.7% 369mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	50% 1695mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	NA	564% 310μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	51.6% 5.68mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	5.35% 198g	0.17% 6.1g	3700g per day for Men 19-50 years

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

• Roasted Japanese Chestnuts have 1.4 times more Vitamin B1 and 25.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.9 times more Vitamin B3, 14.9 times more Vitamin B5, 1.9 times more Vitamin B6 and 4 times more Vitamin B9 than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Roasted Japanese Chestnuts have 6.3 times more Sodium and 32.4 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.5 times more Calcium, 2.5 times more Copper, 2 times more Iron, 2 times more Magnesium, 12.2 times more Phosphorus and 3.6 times more Zinc than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Manganese and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Roasted Japanese Chestnuts have 2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.9 times more Energy, 64.1 times more Fat, 59.9 times more Saturated Fat, 4.1 times more Omega 3, 183.9 times more Omega 6 and 6.8 times more Protein than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.