Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Raw European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Raw European Chestnuts	5%	10%	85%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Raw European Chestnuts	Recommended Dietary Allowance
Energy	204% 5920kcal	73.4% 2130kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	23.3% 22.6g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	13.3% 4.25g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	59.4% 0.95g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	47% 8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	350% 455g	130g per day for Men 19-50 years
Sugars	43% 31g	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	0% 0g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	213% 81g	38g per day for Men 19-50 years
Protein	358% 201g	43.2% 24g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Raw European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	198% 2.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	129% 1.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	73.7% 11.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	289% 3.76mg	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	585% 2340μg	155% 620μg	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	12.2% 11mg	478% 430mg	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	2422% 363mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Raw European Chestnuts	Recommended Dietary Allowance
Calcium	87% 870mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	497% 4.47mg	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	535% 42.8mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	414% 9.5mg	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	1627% 11390mg	133% 930mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	152% 5180mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	13% 487g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Raw European Chestnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of Raw European Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.3 times more Vitamin B1, 1.7 times more Vitamin B2, 3.5 times more Vitamin B3, 13.6 times more Vitamin B5, 2.1 times more Vitamin B6 and 3.8 times more Vitamin B9 than Raw European Chestnuts.
• While 1 kg of Raw European Chestnuts contains 39.1 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Raw European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 3.2 times more Calcium, 4 times more Copper, 4.2 times more Iron, 4 times more Magnesium, 2.2 times more Manganese, 12.2 times more Phosphorus and 10 times more Zinc than Raw European Chestnuts.
• Both Oil Roasted Sunflower Seeds and Raw European Chestnuts contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 2.8 times more Energy, 22.7 times more Fat, 16.6 times more Saturated Fat, 42.9 times more Omega 6, 1.3 times more Fiber and 8.3 times more Protein than Raw European Chestnuts.
• While 1 kg of Raw European Chestnuts contains 2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Raw European Chestnuts offer comparable quantities of Omega 3 per one kilogram.