Comparing Nutrients in 1 kilogram Dried European Chestnuts VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried European Chestnuts	7%	11%	82%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Dried European Chestnuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	129% 3740kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	26% 8.37g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	118% 1.88g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	92% 15.7g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	595% 773g	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	308% 117g	226% 86g	38g per day for Men 19-50 years
Protein	114% 64g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Dried European Chestnuts	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	246% 2.95mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	277% 3.6mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.97mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	510% 6.63mg	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	273% 1090μg	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	167% 150mg	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

	Dried European Chestnuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	67% 670mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	722% 6.5mg	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	298% 24mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	176% 740mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	565% 13mg	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	250% 1750mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	290% 9860mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	24.7% 370mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	455% 50mg	11mg per day for Men 19-50 years
Water	2.55% 95g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• Dried European Chestnuts have 10.7 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5 times more Vitamin B1, 9.8 times more Vitamin B3, 1.3 times more Vitamin B5, 2 times more Vitamin B6 and 2.1 times more Vitamin B9 than Dried European Chestnuts.
• Both Dried European Chestnuts and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 1 kg.
• Both Dried European Chestnuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dried European Chestnuts vs Sunflower Seeds:

• Dried European Chestnuts have 1.5 times more Potassium and 4.1 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Copper, 2.2 times more Iron, 4.4 times more Magnesium, 1.5 times more Manganese, 3.8 times more Phosphorus, 29.4 times more Selenium and 14.3 times more Zinc than Dried European Chestnuts.
• Both Dried European Chestnuts and Dried Sunflower Seed Kernels have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried European Chestnuts have 3.1 times more Omega 3, 3.9 times more Carbohydrate and 1.4 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 11.6 times more Fat, 5.3 times more Saturated Fat, 14.7 times more Omega 6 and 3.3 times more Protein than Dried European Chestnuts.
• Both Dried European Chestnuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.