Comparing Nutrients in 1 kilogram Roasted Chinese Chestnuts VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Chinese Chestnuts	8%	4%	88%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Roasted Chinese Chestnuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	82.4% 2390kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	5.47% 1.75g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	16% 2.75g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	403% 524g	158% 206g	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	NA	303% 115g	38g per day for Men 19-50 years
Protein	80% 44.8g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Roasted Chinese Chestnuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	118% 5.9mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	336% 4.37mg	619% 8.05mg	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	180% 720μg	595% 2380μg	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	427% 384mg	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	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

	Roasted Chinese Chestnuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	19% 190mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	430% 3.87mg	2038% 18.3mg	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	188% 15mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	214% 900mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	743% 17mg	919% 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	146% 1020mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	140% 4770mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	84.5% 9.3mg	482% 53mg	11mg per day for Men 19-50 years
Water	11% 402g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Chinese Chestnuts VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Chinese Chestnuts versus 1 kg of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Roasted Chinese Chestnuts has 27.4 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 2.2 times more Vitamin B1, 3.2 times more Vitamin B2, 2.8 times more Vitamin B3, 11.9 times more Vitamin B5, 1.8 times more Vitamin B6 and 3.3 times more Vitamin B9 than Roasted Chinese Chestnuts.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Roasted Chinese Chestnuts as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Toasted Sunflower Seed Kernels no Salt contains 3 times more Calcium, 4.7 times more Copper, 4.5 times more Iron, 1.4 times more Magnesium, 11.4 times more Phosphorus and 5.7 times more Zinc than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts and Toasted Sunflower Seeds contain similar levels of Manganese and Potassium per one kilogram.
• 1 kilogram of Roasted Chinese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Chinese Chestnuts has 2.5 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 2.6 times more Energy, 47.7 times more Fat, 34 times more Saturated Fat, 2.6 times more Omega 3, 136 times more Omega 6 and 3.8 times more Protein than Roasted Chinese Chestnuts.
• 1 kilogram of Roasted Chinese Chestnuts provide inadequate amounts of Omega 3 and Omega 6