Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Dried peeled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Dried peeled European Chestnuts	5%	10%	85%

Macro Nutrients

	Toasted Sunflower Seeds	Dried peeled European Chestnuts	Recommended Dietary Allowance
Energy	97% 2808kcal	57.7% 1674kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	18.3% 17.7g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	10.4% 3.34g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	46.8% 0.75g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	37% 6.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	274% 356g	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	40.6% 22.7g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Dried peeled European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	134% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	24.2% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	81.7% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	232% 3.02mg	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	125% 499μg	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	76% 68.5mg	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	Dried peeled European Chestnuts	Recommended Dietary Allowance
Calcium	26% 259mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	329% 2.96mg	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	136% 11mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	80% 336mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	233% 5.37mg	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	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	132% 4495mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	11% 168mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	1.1% 41g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Toasted Sunflower Seeds vs Dried peeled European Chestnuts:

• Toasted Sunflower Seed Kernels no Salt have 5.3 times more Vitamin B2, 4.9 times more Vitamin B3, 7.8 times more Vitamin B5, 1.2 times more Vitamin B6 and 2.2 times more Vitamin B9 than Dried peeled European Chestnuts.
• While Dried peeled European Chestnuts contain 10.8 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Dried peeled European Chestnuts have similar amounts of Vitamin B1 per 1 lb.
• Both Toasted Sunflower Seed Kernels no Salt as well as Dried peeled European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Toasted Sunflower Seeds vs Dried peeled European Chestnuts:

• Toasted Sunflower Seed Kernels no Salt have 2.8 times more Copper, 2.8 times more Iron, 1.7 times more Magnesium, 1.8 times more Manganese, 8.5 times more Phosphorus and 15.1 times more Zinc than Dried peeled European Chestnuts.
• While Dried peeled European Chestnuts contain 2 times more Potassium and 12.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Dried peeled European Chestnuts have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Toasted Sunflower Seed Kernels no Salt have 1.7 times more Energy, 14.5 times more Fat, 8.1 times more Saturated Fat, 27.1 times more Omega 6 and 3.4 times more Protein than Dried peeled European Chestnuts.
• While Dried peeled European Chestnuts contain 2.1 times more Omega 3 and 3.8 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Dried peeled European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.