Comparing Nutrients in 1 kilogram Raw European Chestnuts VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Raw European Chestnuts	5%	10%	85%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Raw European Chestnuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	73.4% 2130kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	13.3% 4.25g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	59.4% 0.95g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	47% 8g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	350% 455g	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	213% 81g	226% 86g	38g per day for Men 19-50 years
Protein	43.2% 24g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Raw European Chestnuts	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	198% 2.38mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.68mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.7% 11.8mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	289% 3.76mg	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	155% 620μg	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	478% 430mg	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

	Raw European Chestnuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	27% 270mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	497% 4.47mg	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	126% 10mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	414% 9.5mg	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	133% 930mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	152% 5180mg	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	47.3% 5.2mg	455% 50mg	11mg per day for Men 19-50 years
Water	13% 487g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• Raw European Chestnuts have 30.7 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.2 times more Vitamin B1, 2.1 times more Vitamin B2, 7.1 times more Vitamin B3, 2.2 times more Vitamin B5, 3.6 times more Vitamin B6 and 3.7 times more Vitamin B9 than Raw European Chestnuts.
• Both Raw 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 Raw European Chestnuts vs Sunflower Seeds:

• Raw European Chestnuts have 10.3 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.9 times more Calcium, 4 times more Copper, 5.2 times more Iron, 10.2 times more Magnesium, 2 times more Manganese, 7.1 times more Phosphorus and 9.6 times more Zinc than Raw European Chestnuts.
• Both Raw European Chestnuts and Dried Sunflower Seed Kernels have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw European Chestnuts have 1.6 times more Omega 3 and 2.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.7 times more Energy, 22.8 times more Fat, 10.5 times more Saturated Fat, 28.9 times more Omega 6 and 8.6 times more Protein than Raw European Chestnuts.
• Both Raw European Chestnuts and Dried Sunflower Seed Kernels have similar amounts of Fiber per 1 kg.
• Both Raw European Chestnuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.