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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Dried Japanese Chestnuts	6%	3%	91%

Macro Nutrients

	Toasted Sunflower Seeds	Dried Japanese Chestnuts	Recommended Dietary Allowance
Energy	97% 2808kcal	56.3% 1633kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	5.8% 5.62g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	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	72% 93g	284% 369g	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	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Dried Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	303% 3.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	133% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	43.6% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	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	270% 1080μg	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	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 Japanese Chestnuts	Recommended Dietary Allowance
Calcium	26% 259mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	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	386% 31mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	124% 522mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	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	750% 5253mg	110% 767mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	102% 3484mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	10.3% 154mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	106% 11.7mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	1.22% 45g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Toasted Sunflower Seeds has 14.7 times more Vitamin B5, 1.2 times more Vitamin B6 and 2.2 times more Vitamin B9 than Dried Japanese Chestnuts.
• While 1 lb of Dried Japanese Chestnuts contains 2.5 times more Vitamin B1, 1.3 times more Vitamin B2 and 43.8 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Dried Japanese Chestnuts provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Dried Japanese 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 Dried Japanese Chestnuts:

• 1 pound of Toasted Sunflower Seeds has 1.4 times more Copper, 2 times more Iron, 6.9 times more Phosphorus and 2.1 times more Zinc than Dried Japanese Chestnuts.
• While 1 lb of Dried Japanese Chestnuts contains 1.3 times more Calcium, 1.8 times more Manganese, 1.6 times more Potassium and 11.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Dried Japanese Chestnuts contain similar levels of Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 1.7 times more Energy, 45.8 times more Fat, 32.5 times more Saturated Fat, 2.5 times more Omega 3, 129.8 times more Omega 6 and 3.3 times more Protein than Dried Japanese Chestnuts.
• While 1 lb of Dried Japanese Chestnuts contains 4 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• 1 pound of Dried Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6