Comparing Nutrients in 5 ounces Dried European Chestnuts VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Dried European Chestnuts	7%	11%	82%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Dried European Chestnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	18.3% 530kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	6.5% 6.3g	80.7% 78.2g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	20.7% 6.63g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	13% 2.23g	81% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.3% 110g	25.4% 33g	130g per day for Men 19-50 years
Sugars	NA	20.6% 15g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 15g	g per day for Men 19-50 years
Fiber	43.6% 16.6g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	16% 9.06g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Dried European Chestnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.3% 0.51mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.53% 1.2mg	59.8% 9.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.3% 0.94mg	60% 0.78mg	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	38.6% 155μg	84% 336μg	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	23.6% 21.3mg	4.25% 3.83mg	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	216% 32.4mg	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 European Chestnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	9.5% 95mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	252% 2.26mg	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	42% 3.37mg	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	105% 441mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	128% 2.94mg	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	35.4% 248mg	135% 944mg	700mg per day for Men 19-50 years
Potassium	41% 1398mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	4.64% 2.55μg	269% 148μg	55μg per day for Men 19-50 years
Sodium	3.5% 52.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	0.36% 13.4g	0.024% 0.88g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dried European Chestnuts vs Sunflower Seed Butter:

• Dried European Chestnuts have 5.6 times more Vitamin B1, 2.2 times more Vitamin B2, 1.2 times more Vitamin B6 and 5.6 times more Vitamin C than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 7.9 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.2 times more Vitamin B9 than Dried European Chestnuts.
• Both Dried European Chestnuts as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Dried European Chestnuts vs Sunflower Seed Butter:

• Dried European Chestnuts have 1.7 times more Potassium and 12.3 times more Sodium than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 2.5 times more Copper, 1.7 times more Iron, 4.2 times more Magnesium, 1.6 times more Manganese, 3.8 times more Phosphorus, 58 times more Selenium and 14 times more Zinc than Dried European Chestnuts.
• Both Dried European Chestnuts and Sunflower Seed Butter no Salt have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried European Chestnuts have 3.8 times more Omega 3, 3.3 times more Carbohydrate and 2.1 times more Fiber than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 1.6 times more Energy, 12.4 times more Fat, 5.6 times more Saturated Fat, 6.2 times more Omega 6 and 2.7 times more Protein than Dried European Chestnuts.
• Both Dried European Chestnuts as well as Sunflower Seed Butter no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.