Comparing Nutrients in 1 kilogram Dried Chinese Chestnuts VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Chinese Chestnuts	8%	4%	88%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Dried Chinese Chestnuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	125% 3630kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	8.3% 2.66g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	24.6% 4.2g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	614% 798g	176% 229g	130g per day for Men 19-50 years
Sugars	NA	43% 31g	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	0% 0g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	NA	279% 106g	38g per day for Men 19-50 years
Protein	122% 68.2g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Dried Chinese Chestnuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	17.8% 160μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	225% 2.93mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.3% 13mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	180% 9mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	512% 6.66mg	609% 7.9mg	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	275% 1100μg	585% 2340μg	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	650% 585mg	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Chinese Chestnuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	29% 290mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	656% 5.9mg	2004% 18mg	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	286% 23mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	326% 1370mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	1131% 26mg	904% 21mg	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	221% 1550mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	214% 7260mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	NA	1422% 782μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	474% 52mg	11mg per day for Men 19-50 years
Water	2.4% 89g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dried Chinese Chestnuts vs Oil Roasted Sunflower Seeds:

• Dried Chinese Chestnuts have more Vitamin A and 53.2 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.2 times more Vitamin B3, 7.7 times more Vitamin B5 and 2.1 times more Vitamin B9 than Dried Chinese Chestnuts.
• Both Dried Chinese Chestnuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 1 kg.
• Both Dried Chinese Chestnuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dried Chinese Chestnuts vs Oil Roasted Sunflower Seeds:

• Dried Chinese Chestnuts have 1.3 times more Manganese and 1.5 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3 times more Calcium, 3.1 times more Copper, 1.9 times more Iron, 7.3 times more Phosphorus and 3.7 times more Zinc than Dried Chinese Chestnuts.
• Both Dried Chinese Chestnuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Chinese Chestnuts have 3.5 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 28.3 times more Fat, 26.6 times more Saturated Fat, 1.8 times more Omega 3, 81.6 times more Omega 6 and 2.9 times more Protein than Dried Chinese Chestnuts.
• Both Dried Chinese Chestnuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.