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Comparing Nutrients in 1 pound Sunflower SeedsVS Boiled Chinese Chestnuts

Macros Ratio

Protein Fat Carbs

Sunflower Seeds
13%
74%
13%
Boiled Chinese Chestnuts
8%
4%
88%
1 lb ▼

Macro Nutrients

91%2649kcal
Energy
24%694kcal
2649 kcalvs694 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
241%233g
Fat
3.55%3.45g
233 gvs3.45 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
63%20.2g
Saturated Fat
1.6%0.51g
20.2 gvs0.51 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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17%0.27g
Omega 3
5.4%0.086g
0.27 gvs0.086 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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615%105g
Omega 6
4.72%0.8g
105 gvs0.8 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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69.8%91g
Carbohydrate
117%153g
91 gvs153 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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16.4%12g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
12 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%11.3g
Sucrose
NA
11.3 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
103%39g
Fiber
NA
39 gvsNA g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
168%94g
Protein
23.3%13g
94 gvs13 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

1.5%13.6μg
Vitamin A
3.53%31.8μg
RAE, retinol activity equivalents
13.6 μgvs31.8 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
559%6.7mg
Vitamin B1
41.6%0.5mg
Thiamine
6.7 mgvs0.5 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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124%1.6mg
Vitamin B2
43%0.56mg
Riboflavin
1.6 mgvs0.56 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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236%38mg
Vitamin B3
15.5%2.5mg
Niacin, nicotinic acid, niacinamide
38 mgvs2.5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
103%5.13mg
Vitamin B5
34.6%1.73mg
Pantothenic acid
5.13 mgvs1.73 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
469%6.1mg
Vitamin B6
98%1.27mg
Pyridoxine
6.1 mgvs1.27 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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257%1030μg
Vitamin B9
52%209μg
Folates and Folic Acid
1030 μgvs209 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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7.06%6.35mg
Vitamin C
124%112mg
Ascorbic acid
6.35 mgvs112 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1064%160mg
Vitamin E
NA
Tocopherols and Tocotrienols
160 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
NA
Phytomenadione or phylloquinone
0 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

35.4%354mg
Calcium
5.44%54.4mg
354 mgvs54.4 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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907%8.16mg
Copper
125%1.13mg
8.16 mgvs1.13 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
298%24mg
Iron
55%4.4mg
24 mgvs4.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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351%1474mg
Magnesium
62.6%263mg
1474 mgvs263 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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385%8.85mg
Manganese
216%4.98mg
8.85 mgvs4.98 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
428%2994mg
Phosphorus
42.8%299mg
2994 mgvs299 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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86%2926mg
Potassium
41%1388mg
2926 mgvs1388 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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437%240μg
Selenium
NA
240 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
2.72%41mg
Sodium
0.6%9.07mg
41 mgvs9.07 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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206%22.7mg
Zinc
24.7%2.72mg
22.7 mgvs2.72 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.58%21.5g
Water
7.55%279g
21.5 gvs279 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Sunflower Seeds vs Boiled Chinese Chestnuts:
Comparing minerals per 1 pound for Sunflower Seeds vs Boiled Chinese Chestnuts:
Comparison of macro-nutrients per 1 pound:



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