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

Macros Ratio

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

Macro Nutrients

	Roasted Japanese Chestnuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	31.4% 912kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	3.74% 3.63g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.54g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	4.96% 0.84g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	157% 205g	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	NA	137% 52g	38g per day for Men 19-50 years
Protein	24% 13.5g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Roasted Japanese Chestnuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	170% 2.04mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.3% 2.1mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	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	67% 268μg	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	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	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

	Roasted Japanese Chestnuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	16% 159mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	368% 3.3mg	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	119% 9.53mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	407% 9.37mg	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	60.3% 422mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	57% 1937mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	219% 24mg	11mg per day for Men 19-50 years
Water	6.1% 226g	0.12% 4.54g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Roasted Japanese Chestnuts has 1.4 times more Vitamin B1 and 20 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 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.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Roasted Japanese Chestnuts as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 lb of Toasted Sunflower Seed Kernels no Salt contains 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 Roasted Japanese Chestnuts and Toasted Sunflower Seeds contain similar levels of Manganese and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Japanese Chestnuts has 2.2 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 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.
• 1 pound of Roasted Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6