Comparing Nutrients in 1 kilogram Dried peeled European Chestnuts VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Dried peeled European Chestnuts	5%	10%	85%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Dried peeled European Chestnuts	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	127% 3690kcal	112% 3260kcal	2900kcal per day for Men 19-50 years
Fat	40.3% 39g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	23% 7.36g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	103% 1.65g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	81.2% 14g	51% 8.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	603% 784g	276% 358g	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	137% 52g	38g per day for Men 19-50 years
Protein	89.5% 50g	858% 481g	56g per day for Men 19-50 years

Vitamins

	Dried peeled European Chestnuts	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	295% 3.54mg	2656% 32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.5% 0.54mg	205% 2.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	457% 73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	180% 9mg	1320% 66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	512% 6.66mg	579% 7.53mg	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	555% 2220μg	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	168% 151mg	14.4% 13mg	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

	Dried peeled European Chestnuts	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	64% 640mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	726% 6.53mg	1903% 17mg	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	299% 24mg	828% 66.2mg	8mg per day for Men 19-50 years
Magnesium	176% 740mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	514% 12mg	859% 19.8mg	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	196% 1370mg	984% 6890mg	700mg per day for Men 19-50 years
Potassium	291% 9910mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	NA	1058% 582μg	55μg per day for Men 19-50 years
Sodium	24.7% 370mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	450% 49.5mg	11mg per day for Men 19-50 years
Water	2.43% 90g	2% 74.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried peeled European Chestnuts VS Sunflower Seed Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried peeled European Chestnuts versus 1 kg of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried peeled European Chestnuts vs Sunflower Seed Flour:

• 1 kilogram of Dried peeled European Chestnuts has 11.6 times more Vitamin C than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 9 times more Vitamin B1, 4.9 times more Vitamin B2, 8.6 times more Vitamin B3, 7.3 times more Vitamin B5 and 2 times more Vitamin B9 than Dried peeled European Chestnuts.
• Both Dried peeled European Chestnuts and Sunflower Seed Flour provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Dried peeled European Chestnuts as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried peeled European Chestnuts vs Sunflower Seed Flour:

• 1 kilogram of Dried peeled European Chestnuts has 14.8 times more Potassium and 12.3 times more Sodium than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 1.8 times more Calcium, 2.6 times more Copper, 2.8 times more Iron, 4.7 times more Magnesium, 1.7 times more Manganese, 5 times more Phosphorus and 14.1 times more Zinc than Dried peeled European Chestnuts.
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried peeled European Chestnuts has 2.4 times more Fat, 5.3 times more Saturated Fat, 82.5 times more Omega 3, 1.6 times more Omega 6 and 2.2 times more Carbohydrate than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 9.6 times more Protein than Dried peeled European Chestnuts.
• Both Dried peeled European Chestnuts and Sunflower Seed Flour offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Sunflower Seed Flour provide inadequate amounts of Omega 3