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Comparing Nutrients in 5 ounces Boiled Chinese ChestnutsVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Boiled Chinese Chestnuts
8%
4%
88%
Sunflower Seeds
13%
74%
13%
5 oz ▼

Macro Nutrients

7.48%217kcal
Energy
28.5%828kcal
217 kcalvs828 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.1%1.08g
Fat
75%73g
1.08 gvs73 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.5%0.16g
Saturated Fat
19.7%6.3g
0.16 gvs6.3 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.7%0.027g
Omega 3
5.3%0.085g
0.027 gvs0.085 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.48%0.25g
Omega 6
192%32.7g
0.25 gvs32.7 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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36.7%47.7g
Carbohydrate
22%28.3g
47.7 gvs28.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
5.12%3.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs3.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%3.54g
NA gvs3.54 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
32%12g
NA gvs12 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.3%4.1g
Protein
52.6%29.5g
4.1 gvs29.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

1.1%9.92μg
Vitamin A
0.47%4.25μg
RAE, retinol activity equivalents
9.92 μgvs4.25 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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13%0.16mg
Vitamin B1
175%2.1mg
Thiamine
0.16 mgvs2.1 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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13.4%0.17mg
Vitamin B2
38.7%0.5mg
Riboflavin
0.17 mgvs0.5 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.85%0.78mg
Vitamin B3
74%12mg
Niacin, nicotinic acid, niacinamide
0.78 mgvs12 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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11%0.54mg
Vitamin B5
32%1.6mg
Pantothenic acid
0.54 mgvs1.6 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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30.6%0.4mg
Vitamin B6
147%1.9mg
Pyridoxine
0.4 mgvs1.9 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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16.3%65.2μg
Vitamin B9
80.4%322μg
Folates and Folic Acid
65.2 μgvs322 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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39%35mg
Vitamin C
2.2%2mg
Ascorbic acid
35 mgvs2 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
332%50mg
Tocopherols and Tocotrienols
NA mgvs50 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1.7%17mg
Calcium
11%111mg
17 mgvs111 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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39.2%0.35mg
Copper
283%2.55mg
0.35 mgvs2.55 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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17%1.37mg
Iron
93%7.44mg
1.37 mgvs7.44 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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19.6%82.2mg
Magnesium
110%461mg
82.2 mgvs461 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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67.6%1.55mg
Manganese
120%2.76mg
1.55 mgvs2.76 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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13.4%94mg
Phosphorus
134%936mg
94 mgvs936 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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12.8%434mg
Potassium
27%914mg
434 mgvs914 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
137%75μg
NA μgvs75 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.19%2.83mg
Sodium
0.85%12.8mg
2.83 mgvs12.8 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.73%0.85mg
Zinc
64.4%7.1mg
0.85 mgvs7.1 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.36%87.3g
Water
0.18%6.7g
87.3 gvs6.7 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Boiled Chinese Chestnuts vs Sunflower Seeds:
Comparing minerals per 5 ounces for Boiled Chinese Chestnuts vs Sunflower Seeds:
Comparison of macro-nutrients per 5 ounces:



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