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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Roasted Japanese Chestnuts	6%	4%	90%

Macro Nutrients

	Toasted Sunflower Seeds	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Energy	213% 6190kcal	69.3% 2010kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	8.25% 8g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	3.7% 1.18g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	11% 1.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	347% 451g	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	303% 115g	NA	38g per day for Men 19-50 years
Protein	307% 172g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	375% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	43.8% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	93% 4.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	322% 4.18mg	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	595% 2380μg	148% 590μg	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	15.6% 14mg	311% 280mg	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

	Toasted Sunflower Seeds	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Calcium	57% 570mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	811% 7.3mg	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	851% 68mg	263% 21mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	152% 640mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	898% 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	1654% 11580mg	133% 930mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	126% 4270mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	130% 14.3mg	11mg per day for Men 19-50 years
Water	0.27% 10g	13.5% 499g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Roasted Japanese Chestnuts per 1 kg

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

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

• 1 kilogram of Toasted Sunflower Seeds has 6 times more Vitamin B3, 15.2 times more Vitamin B5, 1.9 times more Vitamin B6 and 4 times more Vitamin B9 than Roasted Japanese Chestnuts.
• While 1 kg of Roasted Japanese Chestnuts contains 1.4 times more Vitamin B1 and 20 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Roasted Japanese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Toasted Sunflower Seeds has 1.6 times more Calcium, 2.5 times more Copper, 3.2 times more Iron, 2 times more Magnesium, 12.5 times more Phosphorus and 3.7 times more Zinc than Roasted Japanese Chestnuts.
• Both Toasted Sunflower Seeds and Roasted Japanese Chestnuts contain similar levels of Manganese and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 3.1 times more Energy, 71 times more Fat, 50.4 times more Saturated Fat, 4 times more Omega 3, 201 times more Omega 6 and 5.8 times more Protein than Roasted Japanese Chestnuts.
• While 1 kg of Roasted Japanese Chestnuts contains 2.2 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Roasted Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6