Comparing Nutrients in 1 kilogram Chinese Chestnuts VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Chinese Chestnuts	8%	4%	88%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Chinese Chestnuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	77.2% 2240kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	11.4% 11g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	5.13% 1.64g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	15% 2.58g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	377% 491g	154% 200g	130g per day for Men 19-50 years
Sugars	NA	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	NA	226% 86g	38g per day for Men 19-50 years
Protein	75% 42g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Chinese Chestnuts	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	11% 100μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.55mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	315% 4.1mg	1035% 13.5mg	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	170% 680μg	568% 2270μg	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	400% 360mg	15.6% 14mg	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	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Chestnuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	18% 180mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	403% 3.63mg	2000% 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	176% 14mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	200% 840mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	696% 16mg	848% 19.5mg	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	137% 960mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	131% 4470mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	NA	964% 530μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	79% 8.7mg	455% 50mg	11mg per day for Men 19-50 years
Water	12% 440g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• Raw Chinese Chestnuts have 3.3 times more Vitamin A and 25.7 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9.3 times more Vitamin B1, 2 times more Vitamin B2, 10.4 times more Vitamin B3, 2 times more Vitamin B5, 3.3 times more Vitamin B6 and 3.3 times more Vitamin B9 than Raw Chinese Chestnuts.
• Both Raw Chinese Chestnuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Chinese Chestnuts have 9.3 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.3 times more Calcium, 5 times more Copper, 3.7 times more Iron, 3.9 times more Magnesium, 6.9 times more Phosphorus, 1.4 times more Potassium and 5.7 times more Zinc than Raw Chinese Chestnuts.
• Both Raw Chinese Chestnuts and Dried Sunflower Seed Kernels have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Chinese Chestnuts have 2.5 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.6 times more Energy, 46.4 times more Fat, 27.2 times more Saturated Fat, 2.1 times more Omega 3, 89.3 times more Omega 6 and 4.9 times more Protein than Raw Chinese Chestnuts.
• Both Raw Chinese Chestnuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.