Comparing Nutrients in 1 kilogram Roasted Japanese Chestnuts VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Japanese Chestnuts	6%	4%	90%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Roasted Japanese Chestnuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	69.3% 2010kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	8.25% 8g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.18g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	11% 1.86g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	347% 451g	176% 229g	130g per day for Men 19-50 years
Sugars	NA	43% 31g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	NA	279% 106g	38g per day for Men 19-50 years
Protein	53% 29.7g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Roasted Japanese Chestnuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	375% 4.5mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.8% 7mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.66mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	322% 4.18mg	609% 7.9mg	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	148% 590μg	585% 2340μg	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	311% 280mg	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Japanese Chestnuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	35% 350mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	811% 7.3mg	2004% 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	263% 21mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	898% 20.7mg	904% 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	133% 930mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	126% 4270mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	NA	1422% 782μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	130% 14.3mg	474% 52mg	11mg per day for Men 19-50 years
Water	13.5% 499g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Japanese Chestnuts vs Oil Roasted Sunflower Seeds:

• Roasted Japanese Chestnuts have 1.4 times more Vitamin B1 and 25.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.9 times more Vitamin B3, 14.9 times more Vitamin B5, 1.9 times more Vitamin B6 and 4 times more Vitamin B9 than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Japanese Chestnuts vs Oil Roasted Sunflower Seeds:

• Roasted Japanese Chestnuts have 6.3 times more Sodium and 32.4 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.5 times more Calcium, 2.5 times more Copper, 2 times more Iron, 2 times more Magnesium, 12.2 times more Phosphorus and 3.6 times more Zinc than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Manganese and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Roasted Japanese Chestnuts have 2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.9 times more Energy, 64.1 times more Fat, 59.9 times more Saturated Fat, 4.1 times more Omega 3, 183.9 times more Omega 6 and 6.8 times more Protein than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.