Comparing Nutrients in 1 kilogram Dried European Chestnuts VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried European Chestnuts	7%	11%	82%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Dried European Chestnuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	129% 3740kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	26% 8.37g	163% 52g	32g per day for Men 19-50 years
Omega 3	118% 1.88g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	92% 15.7g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	595% 773g	185% 241g	130g per day for Men 19-50 years
Sugars	NA	37.7% 27.3g	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	308% 117g	292% 111g	38g per day for Men 19-50 years
Protein	114% 64g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Dried European Chestnuts	Roasted 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	246% 2.95mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	277% 3.6mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.97mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	510% 6.63mg	618% 8.04mg	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	593% 2370μg	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	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried European Chestnuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	67% 670mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	722% 6.5mg	2033% 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	298% 24mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	176% 740mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	565% 13mg	917% 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	250% 1750mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	290% 9860mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	1442% 793μg	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	481% 53mg	11mg per day for Men 19-50 years
Water	2.55% 95g	0.32% 12g	3700g per day for Men 19-50 years

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

• Dried European Chestnuts have 2.8 times more Vitamin B1, 1.5 times more Vitamin B2 and 10.7 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 8.3 times more Vitamin B3, 7.8 times more Vitamin B5 and 2.2 times more Vitamin B9 than Dried European Chestnuts.
• Both Dried European Chestnuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B6 per 1 kg.
• Both Dried European Chestnuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Dried European Chestnuts have 12.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.8 times more Copper, 1.6 times more Iron, 1.7 times more Magnesium, 1.6 times more Manganese, 6.6 times more Phosphorus, 44.1 times more Selenium and 15.1 times more Zinc than Dried European Chestnuts.
• Both Dried European Chestnuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried European Chestnuts have 2.7 times more Omega 3 and 3.2 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 11.2 times more Fat, 6.2 times more Saturated Fat, 20.9 times more Omega 6 and 3 times more Protein than Dried European Chestnuts.
• Both Dried European Chestnuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 1 kg.
• Both Dried European Chestnuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.