Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Boiled Chinese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Boiled Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Toasted Sunflower Seeds	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Energy	97% 2808kcal	24% 694kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	3.55% 3.45g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	4.72% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	117% 153g	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	137% 52g	NA	38g per day for Men 19-50 years
Protein	139% 78g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	41.6% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	15.5% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	34.6% 1.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	98% 1.27mg	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	270% 1080μg	52% 209μg	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	124% 112mg	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

	Toasted Sunflower Seeds	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Calcium	26% 259mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	125% 1.13mg	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	386% 31mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	62.6% 263mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	216% 4.98mg	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	750% 5253mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	41% 1388mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	24.7% 2.72mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	7.55% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Boiled Chinese Chestnuts per 1 lb

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

Lets compare vitamin content per 1 pound of Toasted Sunflower Seeds vs Boiled Chinese Chestnuts:

• 1 pound of Toasted Sunflower Seeds has 3 times more Vitamin B1, 2.3 times more Vitamin B2, 7.7 times more Vitamin B3, 18.5 times more Vitamin B5, 2.9 times more Vitamin B6 and 5.2 times more Vitamin B9 than Boiled Chinese Chestnuts.
• While 1 lb of Boiled and Steamed Chinese Chestnuts contains 17.6 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Boiled and Steamed Chinese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Toasted Sunflower Seeds vs Boiled Chinese Chestnuts:

• 1 pound of Toasted Sunflower Seeds has 4.8 times more Calcium, 7.4 times more Copper, 7 times more Iron, 2.2 times more Magnesium, 1.9 times more Manganese, 17.5 times more Phosphorus, 1.6 times more Potassium and 8.8 times more Zinc than Boiled Chinese Chestnuts.
• 1 pound of Boiled Chinese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 4 times more Energy, 74.7 times more Fat, 53.2 times more Saturated Fat, 4.2 times more Omega 3, 211.2 times more Omega 6 and 6 times more Protein than Boiled Chinese Chestnuts.
• While 1 lb of Boiled and Steamed Chinese Chestnuts contains 1.6 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• 1 pound of Boiled Chinese Chestnuts provide inadequate amounts of Omega 3 and Omega 6