Comparing Nutrients in 5 ounces Dried Chinese Chestnuts VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Chinese Chestnuts	8%	4%	88%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Dried Chinese Chestnuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.7% 515kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.59g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	22.5% 29g	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	NA	43% 16.3g	38g per day for Men 19-50 years
Protein	17.3% 9.67g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Dried Chinese Chestnuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.7% 0.37mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.6% 0.94mg	87.8% 1.14mg	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	39% 156μg	84.3% 337μg	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	92% 83mg	2.2% 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	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

	Dried Chinese Chestnuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.1% 41mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	289% 2.6mg	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	40.6% 3.25mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	46.2% 194mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	160% 3.7mg	130% 3mg	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	31.4% 220mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	30.3% 1029mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	0.038% 1.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dried Chinese Chestnuts vs Toasted Sunflower Seeds:

• Dried Chinese Chestnuts have more Vitamin A and 41.8 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.2 times more Vitamin B3, 7.8 times more Vitamin B5 and 2.2 times more Vitamin B9 than Dried Chinese Chestnuts.
• Both Dried Chinese Chestnuts and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 5 oz.
• Both Dried Chinese Chestnuts as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Dried Chinese Chestnuts vs Toasted Sunflower Seeds:

• Dried Chinese Chestnuts have 1.2 times more Manganese and 1.5 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2 times more Calcium, 3.1 times more Copper, 3 times more Iron, 7.5 times more Phosphorus and 3.8 times more Zinc than Dried Chinese Chestnuts.
• Both Dried Chinese Chestnuts and Toasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Chinese Chestnuts have 3.9 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 31.4 times more Fat, 22.4 times more Saturated Fat, 1.8 times more Omega 3, 89.2 times more Omega 6 and 2.5 times more Protein than Dried Chinese Chestnuts.
• Both Dried Chinese Chestnuts as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.