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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Boiled Japanese Chestnuts	6%	3%	91%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Boiled Japanese Chestnuts	Recommended Dietary Allowance
Energy	204% 5920kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	97% 126g	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	NA	38g per day for Men 19-50 years
Protein	358% 201g	14.6% 8.2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Boiled Japanese 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	104% 1.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	34% 5.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	78.5% 1.02mg	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	42.5% 170μg	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	106% 95mg	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	Boiled Japanese Chestnuts	Recommended Dietary Allowance
Calcium	87% 870mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	227% 2.04mg	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	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	250% 5.76mg	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	37% 260mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	35% 1190mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	23.3% 860g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 2.6 times more Vitamin B1, 4.7 times more Vitamin B2, 7.6 times more Vitamin B3, 92.5 times more Vitamin B5, 7.8 times more Vitamin B6 and 13.8 times more Vitamin B9 than Boiled and Steamed Japanese Chestnuts.
• While Boiled and Steamed Japanese Chestnuts contain 8.6 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Steamed Japanese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Oil Roasted Sunflower Seed Kernels have 7.9 times more Calcium, 8.8 times more Copper, 8.1 times more Iron, 7.1 times more Magnesium, 3.6 times more Manganese, 43.8 times more Phosphorus, 4.1 times more Potassium and 13 times more Zinc than Boiled and Steamed Japanese Chestnuts.
• While Boiled and Steamed Japanese Chestnuts contain 55.9 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Sunflower Seed Kernels have 10.6 times more Energy, 270 times more Fat, 252.4 times more Saturated Fat, 16.2 times more Omega 3, 760.2 times more Omega 6, 1.8 times more Carbohydrate and 24.5 times more Protein than Boiled and Steamed Japanese Chestnuts.
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Steamed Japanese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.