Comparing Nutrients in 500 calories Toasted Sunflower Seeds VS Boiled Chinese Chestnuts

Weight per 500 calories

• Toasted Sunflower Seeds: 80.8g
• Boiled Chinese Chestnuts: 327g

Toasted Sunflower Seeds have 4 times more energy per 100g than Boiled Chinese Chestnuts. It has very high energy density when compared to other foods. Boiled and Steamed Chinese Chestnuts having above average energy density.

Which food has more nutrients per 500 calories - Toasted Sunflower Seeds or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47.3% 46g	2.56% 2.5g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	1.14% 0.37g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	3.9% 0.062g	1.6g per day for Men 19-50 years
Omega 6	178% 30.2g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.8% 16.6g	84.6% 110g	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	24.4% 9.3g	NA	38g per day for Men 19-50 years
Protein	25% 14g	17% 9.4g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.54% 23μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	70.6% 0.92mg	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	48% 192μg	37.6% 150μg	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	1.26% 1.13mg	89.7% 80.7mg	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	4.6% 46mg	3.92% 39.2mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	90% 0.81mg	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	68.8% 5.5mg	39.6% 3.17mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	45% 190mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	156% 3.6mg	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	134% 935mg	31% 216mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	29.4% 1000mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.16% 2.42mg	0.44% 6.54mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	5.44% 201g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Toasted Sunflower Seeds vs Boiled Chinese Chestnuts:

• Toasted Sunflower Seed Kernels no Salt have 1.9 times more Vitamin B3, 4.6 times more Vitamin B5 and 1.3 times more Vitamin B9 than Boiled and Steamed Chinese Chestnuts.
• While Boiled and Steamed Chinese Chestnuts contain 1.4 times more Vitamin B1, 1.7 times more Vitamin B2, 1.4 times more Vitamin B6 and 71.4 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 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 500 kcal.

Comparing minerals per 500 calories for Toasted Sunflower Seeds vs Boiled Chinese Chestnuts:

• Toasted Sunflower Seed Kernels no Salt have 1.8 times more Copper, 1.7 times more Iron, 4.3 times more Phosphorus and 2.2 times more Zinc than Boiled and Steamed Chinese Chestnuts.
• While Boiled and Steamed Chinese Chestnuts contain 1.8 times more Magnesium, 2.1 times more Manganese, 2.5 times more Potassium and 249.1 times more Water than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Boiled and Steamed Chinese Chestnuts have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Toasted Sunflower Seed Kernels no Salt have 18.5 times more Fat, 13.1 times more Saturated Fat, 52.2 times more Omega 6 and 1.5 times more Protein than Boiled and Steamed Chinese Chestnuts.
• While Boiled and Steamed Chinese Chestnuts contain 6.6 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Boiled and Steamed Chinese Chestnuts have similar amounts of Energy per 500 kcal.
• Both Toasted Sunflower Seed Kernels no Salt as well as Boiled and Steamed Chinese Chestnuts have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.