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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Roasted Japanese Chestnuts	6%	4%	90%

Macro Nutrients

	Toasted Sunflower Seeds	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Energy	84.7% 2457kcal	27.5% 798kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	74% 23.6g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	873% 148g	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	63% 81.7g	138% 179g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	120% 45.6g	NA	38g per day for Men 19-50 years
Protein	122% 68.3g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	107% 1.3mg	149% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	560% 28mg	37% 1.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	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	236% 945μg	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	6.17% 5.56mg	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	NA	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

	Toasted Sunflower Seeds	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Calcium	22.6% 226mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	809% 7.28mg	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	338% 27mg	104% 8.33mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	60.5% 254mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	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	657% 4596mg	52.7% 369mg	700mg per day for Men 19-50 years
Potassium	57.3% 1949mg	50% 1695mg	3400mg per day for Men 19-50 years
Selenium	NA	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	191% 21mg	51.6% 5.68mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	5.35% 198g	3700g per day for Men 19-50 years

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

• Toasted Sunflower Seed Kernels no Salt have 6 times more Vitamin B3, 15.2 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 20 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds vs Roasted Japanese Chestnuts:

• Toasted Sunflower Seed Kernels no Salt have 1.6 times more Calcium, 2.5 times more Copper, 3.2 times more Iron, 2 times more Magnesium, 12.5 times more Phosphorus and 3.7 times more Zinc than Roasted Japanese Chestnuts.
• While Roasted Japanese Chestnuts contain 6.3 times more Sodium and 49.9 times more Water than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Roasted Japanese Chestnuts have similar amounts of Manganese and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Toasted Sunflower Seed Kernels no Salt have 3.1 times more Energy, 71 times more Fat, 50.4 times more Saturated Fat, 4 times more Omega 3, 201 times more Omega 6 and 5.8 times more Protein than Roasted Japanese Chestnuts.
• While Roasted Japanese Chestnuts contain 2.2 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Roasted Japanese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.