Comparing Nutrients in 1 pound Roasted Japanese Chestnuts VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Japanese Chestnuts	6%	4%	90%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Roasted Japanese Chestnuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	31.4% 912kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	3.74% 3.63g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.54g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	4.96% 0.84g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	157% 205g	69.8% 91g	130g per day for Men 19-50 years
Sugars	NA	16.4% 12g	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	% 11.3g	g per day for Men 19-50 years
Fiber	NA	103% 39g	38g per day for Men 19-50 years
Protein	24% 13.5g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Roasted Japanese Chestnuts	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2% 18μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	170% 2.04mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.3% 2.1mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	469% 6.1mg	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	67% 268μg	257% 1030μg	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	141% 127mg	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	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Japanese Chestnuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	16% 159mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	368% 3.3mg	907% 8.16mg	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	119% 9.53mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	407% 9.37mg	385% 8.85mg	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	60.3% 422mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	57% 1937mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	NA	437% 240μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	6.1% 226g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Roasted Japanese Chestnuts have 20 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.3 times more Vitamin B1, 11.9 times more Vitamin B3, 2.4 times more Vitamin B5, 3.2 times more Vitamin B6 and 3.8 times more Vitamin B9 than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Roasted Japanese Chestnuts have 2.1 times more Sodium and 10.5 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Calcium, 2.5 times more Copper, 2.5 times more Iron, 5.1 times more Magnesium, 7.1 times more Phosphorus, 1.5 times more Potassium and 3.5 times more Zinc than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Dried Sunflower Seed Kernels have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Roasted Japanese Chestnuts have 2.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.9 times more Energy, 64.3 times more Fat, 37.8 times more Saturated Fat, 3 times more Omega 3, 123.9 times more Omega 6 and 7 times more Protein than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.