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

Macros Ratio

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

Macro Nutrients

	Oil Roasted Sunflower Seeds	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Energy	81% 2350kcal	27.5% 798kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	4.34% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	138% 179g	130g per day for Men 19-50 years
Sugars	17% 12.3g	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	% 2.94g	NA	g per day for Men 19-50 years
Sucrose	% 9.4g	NA	g per day for Men 19-50 years
Fiber	111% 42g	NA	38g per day for Men 19-50 years
Protein	142% 79.6g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	149% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	37% 1.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	128% 1.66mg	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	232% 929μg	58.5% 234μg	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	4.85% 4.37mg	123% 111mg	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	961% 144mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Calcium	34.5% 345mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	322% 2.9mg	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	212% 17mg	104% 8.33mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	60.5% 254mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	356% 8.2mg	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	646% 4521mg	52.7% 369mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	50% 1695mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	51.6% 5.68mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	5.35% 198g	3700g per day for Men 19-50 years

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

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

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

• Oil Roasted Sunflower Seed Kernels have 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.
• While Roasted Japanese Chestnuts contain 6.3 times more Sodium and 32.4 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Roasted Japanese Chestnuts have similar amounts of Manganese and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Sunflower Seed Kernels have 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.
• While Roasted Japanese Chestnuts contain 2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Roasted Japanese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.