Comparing Nutrients in 1 kilogram Chinese Waterchestnuts VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Chinese Waterchestnuts	5%	1%	94%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Chinese Waterchestnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	33.4% 970kcal	213% 6170kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	146% 46.8g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	573% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 239g	179% 233g	130g per day for Men 19-50 years
Sugars	66.2% 48g	145% 105g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 105g	g per day for Men 19-50 years
Fiber	79% 30g	150% 57g	38g per day for Men 19-50 years
Protein	25% 14g	309% 173g	56g per day for Men 19-50 years

Vitamins

	Chinese Waterchestnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	422% 67.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	234% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	252% 3.28mg	423% 5.5mg	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	40% 160μg	593% 2370μg	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	44.4% 40mg	30% 27mg	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	80% 12mg	1526% 229mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Waterchestnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	11% 110mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	362% 3.26mg	1774% 16mg	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	7.5% 0.6mg	515% 41.2mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	740% 3110mg	420mg per day for Men 19-50 years
Manganese	144% 3.3mg	901% 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	90% 630mg	951% 6660mg	700mg per day for Men 19-50 years
Potassium	172% 5840mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	1898% 1044μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	445% 49mg	11mg per day for Men 19-50 years
Water	20% 735g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese Waterchestnuts VS Sunflower Seed Butter per 1 kg

Compare the macro and micronutrient content in 1 kg of Chinese Waterchestnuts versus 1 kg of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Chinese Waterchestnuts vs Sunflower Seed Butter:

• 1 kilogram of Chinese Waterchestnuts has 2.6 times more Vitamin B1, 1.2 times more Vitamin B2 and 1.5 times more Vitamin C than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 6.7 times more Vitamin B3, 2.4 times more Vitamin B5, 1.7 times more Vitamin B6, 14.8 times more Vitamin B9 and 19.1 times more Vitamin E than Raw Chinese Waterchestnuts.
• Both Raw Chinese Waterchestnuts as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Chinese Waterchestnuts vs Sunflower Seed Butter:

• 1 kg of Sunflower Seed Butter no Salt contains 5.8 times more Calcium, 4.9 times more Copper, 68.7 times more Iron, 14.1 times more Magnesium, 6.3 times more Manganese, 10.6 times more Phosphorus, 149.1 times more Selenium and 9.8 times more Zinc than Raw Chinese Waterchestnuts.
• Both Chinese Waterchestnuts and Sunflower Seed Butter contain similar levels of Potassium per one kilogram.
• 1 kilogram of Chinese Waterchestnuts lack sufficient amounts of Calcium, Iron and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Sunflower Seed Butter no Salt contains 6.4 times more Energy, 552 times more Fat, 179.9 times more Saturated Fat, 5 times more Omega 3, 304.3 times more Omega 6, 2.2 times more Sugars, 1.9 times more Fiber and 12.3 times more Protein than Raw Chinese Waterchestnuts.
• Both Chinese Waterchestnuts and Sunflower Seed Butter offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Chinese Waterchestnuts provide inadequate amounts of Omega 3 and Omega 6