Comparing Nutrients in 1 kilogram Sunflower Seed Flour VS Dried European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Dried European Chestnuts	7%	11%	82%

Macro Nutrients

	Sunflower Seed Flour	Dried European Chestnuts	Recommended Dietary Allowance
Energy	112% 3260kcal	129% 3740kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	26% 8.37g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	118% 1.88g	1.6g per day for Men 19-50 years
Omega 6	51% 8.7g	92% 15.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 358g	595% 773g	130g per day for Men 19-50 years
Sugars	NA	NA	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	137% 52g	308% 117g	38g per day for Men 19-50 years
Protein	858% 481g	114% 64g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Dried European Chestnuts	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2656% 32mg	246% 2.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.66mg	277% 3.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	457% 73mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1320% 66mg	179% 8.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	579% 7.53mg	510% 6.63mg	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	555% 2220μg	273% 1090μg	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	14.4% 13mg	167% 150mg	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	NA	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

	Sunflower Seed Flour	Dried European Chestnuts	Recommended Dietary Allowance
Calcium	114% 1140mg	67% 670mg	1000mg per day for Men 19-50 years
Copper	1903% 17mg	722% 6.5mg	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	828% 66.2mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	824% 3460mg	176% 740mg	420mg per day for Men 19-50 years
Manganese	859% 19.8mg	565% 13mg	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	984% 6890mg	250% 1750mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	290% 9860mg	3400mg per day for Men 19-50 years
Selenium	1058% 582μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	2% 74.7g	2.55% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Dried European Chestnuts per 1 kg

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

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

• 1 kilogram of Sunflower Seed Flour has 10.8 times more Vitamin B1, 8.6 times more Vitamin B3, 7.4 times more Vitamin B5 and 2 times more Vitamin B9 than Dried European Chestnuts.
• While 1 kg of Dried European Chestnuts contains 1.4 times more Vitamin B2 and 11.5 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Dried European Chestnuts provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Partially Defatted Sunflower Seed Flour as well as Dried European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Sunflower Seed Flour has 1.7 times more Calcium, 2.6 times more Copper, 2.8 times more Iron, 4.7 times more Magnesium, 1.5 times more Manganese, 3.9 times more Phosphorus, 32.3 times more Selenium and 14.1 times more Zinc than Dried European Chestnuts.
• While 1 kg of Dried European Chestnuts contains 14.7 times more Potassium and 12.3 times more Sodium than Partially Defatted Sunflower Seed Flour.
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seed Flour has 7.5 times more Protein than Dried European Chestnuts.
• While 1 kg of Dried European Chestnuts contains 2.8 times more Fat, 6.1 times more Saturated Fat, 94 times more Omega 3, 1.8 times more Omega 6, 2.2 times more Carbohydrate and 2.3 times more Fiber than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Dried European Chestnuts offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Sunflower Seed Flour provide inadequate amounts of Omega 3