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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Dried peeled European Chestnuts	5%	10%	85%

Macro Nutrients

	Sunflower Seed Butter	Dried peeled European Chestnuts	Recommended Dietary Allowance
Energy	84.4% 2449kcal	50.5% 1465kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	16% 15.5g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	9.13% 2.92g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	41% 0.65g	1.6g per day for Men 19-50 years
Omega 6	227% 38.6g	32.2% 5.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 93g	239% 311g	130g per day for Men 19-50 years
Sugars	57.7% 42g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 41.7g	NA	g per day for Men 19-50 years
Fiber	59.5% 22.6g	NA	38g per day for Men 19-50 years
Protein	122% 68.6g	35.5% 20g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Dried peeled European Chestnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.8% 0.65mg	16.5% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.8mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.64mg	71.5% 3.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	203% 2.64mg	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	235% 941μg	109% 437μg	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	12% 10.7mg	66.6% 60mg	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	606% 91mg	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

	Sunflower Seed Butter	Dried peeled European Chestnuts	Recommended Dietary Allowance
Calcium	25.4% 254mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	704% 6.34mg	288% 2.6mg	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	204% 16.4mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	294% 1234mg	70% 294mg	420mg per day for Men 19-50 years
Manganese	358% 8.23mg	204% 4.7mg	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	378% 2643mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	67.2% 2286mg	116% 3933mg	3400mg per day for Men 19-50 years
Selenium	753% 414μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.067% 2.46g	0.97% 35.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Dried peeled European Chestnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Sunflower Seed Butter versus 14 oz of Dried peeled European Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Sunflower Seed Butter have 3 times more Vitamin B2, 7.9 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.2 times more Vitamin B9 than Dried peeled European Chestnuts.
• While 14 oz of Dried peeled European Chestnuts contain 6.7 times more Vitamin B1 and 5.6 times more Vitamin C than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Dried peeled European Chestnuts provide similar amounts of Vitamin B6 per 14 ounces.
• Both Sunflower Seed Butter no Salt as well as Dried peeled European Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Sunflower Seed Butter have 2.4 times more Copper, 1.7 times more Iron, 4.2 times more Magnesium, 1.8 times more Manganese, 4.9 times more Phosphorus and 14 times more Zinc than Dried peeled European Chestnuts.
• While 14 oz of Dried peeled European Chestnuts contain 1.7 times more Potassium and 12.3 times more Sodium than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Dried peeled European Chestnuts contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sunflower Seed Butter have 1.7 times more Energy, 14.1 times more Fat, 6.4 times more Saturated Fat, 7 times more Omega 6 and 3.4 times more Protein than Dried peeled European Chestnuts.
• While 14 oz of Dried peeled European Chestnuts contain 3.3 times more Omega 3 and 3.4 times more Carbohydrate than Sunflower Seed Butter no Salt.