Comparing Nutrients in 5 ounces Dried European Chestnuts VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried European Chestnuts	7%	11%	82%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Dried European Chestnuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18.3% 530kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	6.5% 6.3g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	13% 2.23g	285% 48.5g	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% 32.4g	130g per day for Men 19-50 years
Sugars	NA	6.1% 4.4g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	43.6% 16.6g	39.5% 15g	38g per day for Men 19-50 years
Protein	16% 9.06g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Dried European Chestnuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.3% 0.51mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.53% 1.2mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.3% 0.94mg	86.4% 1.12mg	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	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried European Chestnuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.5% 95mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	284% 2.56mg	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	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	128% 2.95mg	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	231% 1615mg	700mg per day for Men 19-50 years
Potassium	41% 1398mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	4.64% 2.55μg	202% 111μg	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	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.36% 13.4g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dried European Chestnuts vs Oil Roasted Sunflower Seeds:

• Dried European Chestnuts have 1.3 times more Vitamin B2 and 13.6 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.9 times more Vitamin B3, 7.7 times more Vitamin B5 and 2.1 times more Vitamin B9 than Dried European Chestnuts.
• Both Dried European Chestnuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B6 per 5 oz.
• Both Dried European Chestnuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Dried European Chestnuts vs Oil Roasted Sunflower Seeds:

• Dried European Chestnuts have 2 times more Potassium and 12.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Calcium, 2.8 times more Copper, 1.8 times more Iron, 1.7 times more Magnesium, 1.6 times more Manganese, 6.5 times more Phosphorus, 43.4 times more Selenium and 14.9 times more Zinc than Dried European Chestnuts.

Comparison of macro-nutrients per 5 ounces:

• Dried European Chestnuts have 2.3 times more Omega 3 and 3.4 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 11.5 times more Fat, 8.4 times more Saturated Fat, 21.8 times more Omega 6 and 3.1 times more Protein than Dried European Chestnuts.
• Both Dried European Chestnuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Fiber per 5 oz.
• Both Dried European Chestnuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.