Comparing Nutrients in 300 calories Chinese Waterchestnuts VS Sunflower Seed Flour

Weight per 300 calories

• Chinese Waterchestnuts: 309g
• Sunflower Seed Flour: 92g

Partially Defatted Sunflower Seed Flour has 3.4 times more energy per unit of mass than Raw Chinese Waterchestnuts, which is high in comparison to other foods. Chinese Waterchestnuts having average energy density.

Discover which food has more nutrients per 300 calories - Chinese Waterchestnuts or Sunflower Seed Flour?

Macros Ratio

	Protein	Fat	Carbs
Chinese Waterchestnuts	5%	1%	94%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Chinese Waterchestnuts	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.08g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	25.4% 33g	130g per day for Men 19-50 years
Sugars	20.5% 15g	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	24.4% 9.28g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	7.73% 4.33g	79% 44.2g	56g per day for Men 19-50 years

Vitamins

	Chinese Waterchestnuts	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.2% 1.84μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	244% 2.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.6% 0.62mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.3% 3.1mg	42% 6.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.6% 1.5mg	121% 6.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78% 1mg	53.3% 0.69mg	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	12.4% 49.5μg	51% 204μg	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	13.7% 12.4mg	1.33% 1.2mg	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	24.7% 3.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.77% 0.93μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Waterchestnuts	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	3.4% 34mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	175% 1.58mg	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	2.3% 0.19mg	76% 6.1mg	8mg per day for Men 19-50 years
Magnesium	16.2% 68mg	76% 318mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	79% 1.8mg	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	28% 195mg	91% 634mg	700mg per day for Men 19-50 years
Potassium	53% 1806mg	1.8% 61.7mg	3400mg per day for Men 19-50 years
Selenium	3.94% 2.16μg	97% 53.6μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.3mg	0.18% 2.76mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	41.4% 4.56mg	11mg per day for Men 19-50 years
Water	6.14% 227g	0.19% 6.87g	3700g per day for Men 19-50 years

Chinese Waterchestnuts VS Sunflower Seed Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Chinese Waterchestnuts or Sunflower Seed Flour?

Lets compare vitamin content per 300 calories of Chinese Waterchestnuts vs Sunflower Seed Flour:

• 300 calories of Chinese Waterchestnuts have 2.5 times more Vitamin B2, 1.5 times more Vitamin B6 and 10.3 times more Vitamin C than Sunflower Seed Flour.
• While 300 kcal of Partially Defatted Sunflower Seed Flour contain 6.8 times more Vitamin B1, 2.2 times more Vitamin B3, 4.1 times more Vitamin B5 and 4.1 times more Vitamin B9 than Raw Chinese Waterchestnuts.
• 300 calories of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Raw Chinese Waterchestnuts as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Chinese Waterchestnuts vs Sunflower Seed Flour:

• 300 calories of Chinese Waterchestnuts have 29.3 times more Potassium and 33.1 times more Water than Sunflower Seed Flour.
• While 300 kcal of Partially Defatted Sunflower Seed Flour contain 3.1 times more Calcium, 1.6 times more Copper, 32.8 times more Iron, 4.7 times more Magnesium, 1.8 times more Manganese, 3.3 times more Phosphorus, 24.7 times more Selenium and 2.9 times more Zinc than Raw Chinese Waterchestnuts.
• 300 calories of Chinese Waterchestnuts lack sufficient amounts of Calcium, Iron and Selenium
• 300 calories of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Chinese Waterchestnuts have 2.2 times more Carbohydrate and 1.9 times more Fiber than Sunflower Seed Flour.
• While 300 kcal of Partially Defatted Sunflower Seed Flour contain 10.2 times more Protein than Raw Chinese Waterchestnuts.
• Both Chinese Waterchestnuts and Sunflower Seed Flour offer comparable quantities of Energy per 300 calories.
• Both Raw Chinese Waterchestnuts as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.