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Comparing Nutrients in 14 ounces Roasted Japanese ChestnutsVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Roasted Japanese Chestnuts
6%
4%
90%
Oil Roasted Sunflower Seeds
13%
73%
14%
14 oz ▼

Macro Nutrients

27.5%798kcal
Energy
81%2350kcal
798 kcalvs2350 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
3.27%3.18g
Fat
210%204g
3.18 gvs204 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
1.46%0.47g
Saturated Fat
87.7%28g
0.47 gvs28 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.96%0.079g
Omega 3
20%0.32g
0.079 gvs0.32 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.34%0.74g
Omega 6
799%136g
0.74 gvs136 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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138%179g
Carbohydrate
70%91g
179 gvs91 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
17%12.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs12.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
NA
Fructose
0%0g
≤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]
NA gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
NA
Glucose
%2.94g
NA gvs2.94 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
NA
Sucrose
%9.4g
NA gvs9.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
NA
Fiber
111%42g
NA gvs42 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
21%11.8g
Protein
142%79.6g
11.8 gvs79.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

1.76%16μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
16 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
149%1.8mg
Vitamin B1
106%1.27mg
Thiamine
1.8 mgvs1.27 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
NA
Vitamin B2
85.5%1.1mg
Riboflavin
NA mgvs1.1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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17.4%2.78mg
Vitamin B3
102%16.4mg
Niacin, nicotinic acid, niacinamide
2.78 mgvs16.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
37%1.85mg
Vitamin B5
551%27.5mg
Pantothenic acid
1.85 mgvs27.5 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
128%1.66mg
Vitamin B6
242%3.14mg
Pyridoxine
1.66 mgvs3.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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58.5%234μg
Vitamin B9
232%929μg
Folates and Folic Acid
234 μgvs929 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
123%111mg
Vitamin C
4.85%4.37mg
Ascorbic acid
111 mgvs4.37 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
961%144mg
Tocopherols and Tocotrienols
NA mgvs144 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
NA
Vitamin K
10.3%12.3μg
Phytomenadione or phylloquinone
NA μgvs12.3 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

14%139mg
Calcium
34.5%345mg
139 mgvs345 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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322%2.9mg
Copper
796%7.16mg
2.9 mgvs7.16 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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104%8.33mg
Iron
212%17mg
8.33 mgvs17 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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60.5%254mg
Magnesium
120%504mg
254 mgvs504 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
356%8.2mg
Manganese
359%8.26mg
8.2 mgvs8.26 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
52.7%369mg
Phosphorus
646%4521mg
369 mgvs4521 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
50%1695mg
Potassium
56.4%1917mg
1695 mgvs1917 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
NA
Selenium
564%310μg
NA μgvs310 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
5.03%75.4mg
Sodium
0.79%12mg
75.4 mgvs12 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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51.6%5.68mg
Zinc
188%20.7mg
5.68 mgvs20.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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5.35%198g
Water
0.17%6.1g
198 gvs6.1 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Compare the macro and micronutrient content in 14 oz of Roasted 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 Roasted Japanese Chestnuts vs Oil Roasted Sunflower Seeds:

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

Comparison of macro-nutrients per 14 ounces:




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