Comparing Nutrients in 1 kilogram Chinese Waterchestnuts VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Chinese Waterchestnuts	5%	1%	94%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Chinese Waterchestnuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	33.4% 970kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 239g	158% 206g	130g per day for Men 19-50 years
Sugars	66.2% 48g	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	79% 30g	303% 115g	38g per day for Men 19-50 years
Protein	25% 14g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Chinese Waterchestnuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	252% 3.28mg	619% 8.05mg	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	595% 2380μg	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	15.6% 14mg	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	NA	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11% 110mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	362% 3.26mg	2038% 18.3mg	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	7.5% 0.6mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	144% 3.3mg	919% 21mg	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	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	172% 5840mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	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	482% 53mg	11mg per day for Men 19-50 years
Water	20% 735g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Chinese Waterchestnuts vs Toasted Sunflower Seeds:

• Raw Chinese Waterchestnuts have 2.9 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.3 times more Vitamin B1, 1.4 times more Vitamin B2, 4.2 times more Vitamin B3, 14.7 times more Vitamin B5, 2.5 times more Vitamin B6 and 14.9 times more Vitamin B9 than Raw Chinese Waterchestnuts.
• Both Raw Chinese Waterchestnuts as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Chinese Waterchestnuts vs Toasted Sunflower Seeds:

• Raw Chinese Waterchestnuts have 73.5 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 5.2 times more Calcium, 5.6 times more Copper, 113.5 times more Iron, 5.9 times more Magnesium, 6.4 times more Manganese, 18.4 times more Phosphorus and 10.6 times more Zinc than Raw Chinese Waterchestnuts.
• Both Raw Chinese Waterchestnuts and Toasted Sunflower Seed Kernels no Salt have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Toasted Sunflower Seed Kernels no Salt contain 6.4 times more Energy, 568 times more Fat, 229 times more Saturated Fat, 7.9 times more Omega 3, 1168.4 times more Omega 6, 3.8 times more Fiber and 12.3 times more Protein than Raw Chinese Waterchestnuts.
• Both Raw Chinese Waterchestnuts and Toasted Sunflower Seed Kernels no Salt have similar amounts of Carbohydrate per 1 kg.
• Both Raw Chinese Waterchestnuts as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.