Comparing Nutrients in 1 kilogram Dried Japanese Chestnuts VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Dried Japanese Chestnuts	6%	3%	91%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Dried Japanese Chestnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	124% 3600kcal	213% 6170kcal	2900kcal per day for Men 19-50 years
Fat	12.8% 12.4g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.83g	146% 46.8g	32g per day for Men 19-50 years
Omega 3	19.4% 0.31g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	17% 2.88g	573% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	626% 814g	179% 233g	130g per day for Men 19-50 years
Sugars	NA	145% 105g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 105g	g per day for Men 19-50 years
Fiber	NA	150% 57g	38g per day for Men 19-50 years
Protein	94% 52.5g	309% 173g	56g per day for Men 19-50 years

Vitamins

	Dried Japanese Chestnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	668% 8mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	292% 3.8mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	422% 67.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	234% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	507% 6.6mg	423% 5.5mg	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	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	681% 613mg	30% 27mg	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	1526% 229mg	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 Japanese Chestnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	72% 720mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	1458% 13mg	1774% 16mg	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	423% 33.8mg	515% 41.2mg	8mg per day for Men 19-50 years
Magnesium	274% 1150mg	740% 3110mg	420mg per day for Men 19-50 years
Manganese	1613% 37mg	901% 20.7mg	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	241% 1690mg	951% 6660mg	700mg per day for Men 19-50 years
Potassium	226% 7680mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	NA	1898% 1044μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	234% 25.7mg	445% 49mg	11mg per day for Men 19-50 years
Water	2.7% 100g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Japanese Chestnuts VS Sunflower Seed Butter per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Japanese Chestnuts vs Sunflower Seed Butter:

• 1 kilogram of Dried Japanese Chestnuts has 15.1 times more Vitamin B1, 2.3 times more Vitamin B2 and 22.7 times more Vitamin C than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 1.9 times more Vitamin B3, 2.4 times more Vitamin B5 and 2.2 times more Vitamin B9 than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts and Sunflower Seed Butter provide similar amounts of Vitamin B6 per one kilogram.
• Both Dried Japanese Chestnuts as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Japanese Chestnuts vs Sunflower Seed Butter:

• 1 kilogram of Dried Japanese Chestnuts has 1.8 times more Manganese, 1.3 times more Potassium and 11.3 times more Sodium than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 2.7 times more Magnesium, 3.9 times more Phosphorus and 1.9 times more Zinc than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts and Sunflower Seed Butter contain similar levels of Calcium, Copper and Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Japanese Chestnuts has 3.5 times more Carbohydrate than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 1.7 times more Energy, 44.5 times more Fat, 25.6 times more Saturated Fat, 1.6 times more Omega 3, 33.8 times more Omega 6 and 3.3 times more Protein than Dried Japanese Chestnuts.
• 1 kilogram of Dried Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6