Comparing Nutrients in 1 pound Dried European Chestnuts VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried European Chestnuts	7%	11%	82%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Dried European Chestnuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	58.5% 1696kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	21% 20g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	53.3% 0.85g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	42% 7.12g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	270% 351g	72% 93g	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	140% 53g	137% 52g	38g per day for Men 19-50 years
Protein	51.8% 29g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Dried European Chestnuts	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	112% 1.34mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.63mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.86mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81.4% 4.07mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	231% 3mg	281% 3.65mg	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	124% 494μg	270% 1080μg	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	75.6% 68mg	7.06% 6.35mg	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

	Dried European Chestnuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	30.4% 304mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	328% 2.95mg	924% 8.3mg	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	135% 10.8mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	80% 336mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	256% 5.9mg	417% 9.6mg	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	113% 794mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	132% 4472mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	15% 8.16μg	NA	55μg per day for Men 19-50 years
Sodium	11% 168mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	219% 24mg	11mg per day for Men 19-50 years
Water	1.16% 43g	0.12% 4.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dried European Chestnuts vs Toasted Sunflower Seeds:

• Dried European Chestnuts have 1.3 times more Vitamin B2 and 10.7 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 4.9 times more Vitamin B3, 7.9 times more Vitamin B5 and 2.2 times more Vitamin B9 than Dried European Chestnuts.
• Both Dried European Chestnuts and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 and Vitamin B6 per 1 lb.
• Both Dried European Chestnuts as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Dried European Chestnuts vs Toasted Sunflower Seeds:

• Dried European Chestnuts have 2 times more Potassium and 12.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.8 times more Copper, 2.9 times more Iron, 1.7 times more Magnesium, 1.6 times more Manganese, 6.6 times more Phosphorus and 15.1 times more Zinc than Dried European Chestnuts.
• Both Dried European Chestnuts and Toasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried European Chestnuts have 2.4 times more Omega 3 and 3.8 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 12.8 times more Fat, 7.1 times more Saturated Fat, 23.8 times more Omega 6 and 2.7 times more Protein than Dried European Chestnuts.
• Both Dried European Chestnuts and Toasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 1 lb.
• Both Dried European Chestnuts as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.