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Comparing Nutrients in 1 kilogram Boiled Chinese ChestnutsVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Boiled Chinese Chestnuts
8%
4%
88%
Sunflower Seeds
13%
74%
13%
1 kg ▼

Macro Nutrients

52.8%1530kcal
Energy
201%5840kcal
1530 kcalvs5840 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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7.84%7.6g
Fat
531%515g
7.6 gvs515 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.5%1.12g
Saturated Fat
139%44.6g
1.12 gvs44.6 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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12%0.19g
Omega 3
37.5%0.6g
0.19 gvs0.6 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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10.4%1.77g
Omega 6
1356%231g
1.77 gvs231 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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259%336g
Carbohydrate
154%200g
336 gvs200 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
36%26g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs26 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%25g
NA gvs25 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
226%86g
NA gvs86 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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51.4%29g
Protein
371%208g
29 gvs208 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

7.78%70μg
Vitamin A
3.33%30μg
RAE, retinol activity equivalents
70 μgvs30 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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92%1.1mg
Vitamin B1
1233%15mg
Thiamine
1.1 mgvs15 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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95%1.23mg
Vitamin B2
273%3.55mg
Riboflavin
1.23 mgvs3.55 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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34.3%5.5mg
Vitamin B3
521%83.4mg
Niacin, nicotinic acid, niacinamide
5.5 mgvs83.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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76.2%3.8mg
Vitamin B5
226%11.3mg
Pantothenic acid
3.8 mgvs11.3 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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216%2.8mg
Vitamin B6
1035%13.5mg
Pyridoxine
2.8 mgvs13.5 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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115%460μg
Vitamin B9
568%2270μg
Folates and Folic Acid
460 μgvs2270 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 .

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274%247mg
Vitamin C
15.6%14mg
Ascorbic acid
247 mgvs14 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
2345%352mg
Tocopherols and Tocotrienols
NA mgvs352 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

12%120mg
Calcium
78%780mg
120 mgvs780 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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277%2.5mg
Copper
2000%18mg
2.5 mgvs18 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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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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121%9.7mg
Iron
656%52.5mg
9.7 mgvs52.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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138%580mg
Magnesium
774%3250mg
580 mgvs3250 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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477%11mg
Manganese
848%19.5mg
11 mgvs19.5 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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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 .

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94%660mg
Phosphorus
943%6600mg
660 mgvs6600 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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90%3060mg
Potassium
190%6450mg
3060 mgvs6450 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
964%530μg
NA μgvs530 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.33%20mg
Sodium
6%90mg
20 mgvs90 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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54.5%6mg
Zinc
455%50mg
6 mgvs50 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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16.6%616g
Water
1.28%47.3g
616 gvs47.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Boiled Chinese Chestnuts vs Sunflower Seeds:
Comparing minerals per 1 kilogram for Boiled Chinese Chestnuts vs Sunflower Seeds:
Comparison of macro-nutrients per 1 kilogram:



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