Comparing Nutrients in 1 pound Sunflower Seeds VS Dried Japanese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Dried Japanese Chestnuts	6%	3%	91%

Macro Nutrients

	Sunflower Seeds	Dried Japanese Chestnuts	Recommended Dietary Allowance
Energy	91% 2649kcal	56.3% 1633kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	5.8% 5.62g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	284% 369g	130g per day for Men 19-50 years
Sugars	16.4% 12g	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	NA	38g per day for Men 19-50 years
Protein	168% 94g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dried Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	303% 3.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	133% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	43.6% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	230% 3mg	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	257% 1030μg	124% 494μg	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	7.06% 6.35mg	309% 278mg	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	1064% 160mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Dried Japanese Chestnuts	Recommended Dietary Allowance
Calcium	35.4% 354mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	661% 5.95mg	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	298% 24mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	124% 522mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	732% 17mg	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	428% 2994mg	110% 767mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	102% 3484mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	NA	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	10.3% 154mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	106% 11.7mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	1.22% 45g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.8 times more Vitamin B1, 2.4 times more Vitamin B3, 2.3 times more Vitamin B5, 2 times more Vitamin B6 and 2.1 times more Vitamin B9 than Dried Japanese Chestnuts.
• While Dried Japanese Chestnuts contain 43.8 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Japanese Chestnuts have similar amounts of Vitamin B2 per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Dried Japanese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Dried Sunflower Seed Kernels have 1.4 times more Copper, 1.6 times more Iron, 2.8 times more Magnesium, 3.9 times more Phosphorus and 1.9 times more Zinc than Dried Japanese Chestnuts.
• While Dried Japanese Chestnuts contain 1.9 times more Manganese and 3.8 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Japanese Chestnuts have similar amounts of Calcium and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.6 times more Energy, 41.5 times more Fat, 24.3 times more Saturated Fat, 1.9 times more Omega 3, 80 times more Omega 6 and 4 times more Protein than Dried Japanese Chestnuts.
• While Dried Japanese Chestnuts contain 4.1 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Dried Japanese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.