Comparing Nutrients in 5 ounces Japanese Chestnuts VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Japanese Chestnuts	6%	3%	91%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Japanese Chestnuts	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	7.53% 218kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	0.77% 0.75g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	7.24% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.5g	39% 50.8g	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	19.4% 7.37g	38g per day for Men 19-50 years
Protein	5.7% 3.2g	122% 68g	56g per day for Men 19-50 years

Vitamins

	Japanese Chestnuts	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.6% 0.49mg	376% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	64.8% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.84% 0.29mg	187% 9.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	82% 1.07mg	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	16.7% 66.6μg	78.7% 315μg	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	41.4% 37.3mg	2.05% 1.84mg	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

	Japanese Chestnuts	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	4.4% 44mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	88.5% 0.8mg	270% 2.43mg	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	25.7% 2.06mg	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	122% 2.8mg	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	14.6% 102mg	140% 977mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	NA	150% 82.5μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	63.8% 7mg	11mg per day for Men 19-50 years
Water	2.35% 87g	0.29% 10.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Japanese Chestnuts VS Sunflower Seed Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Japanese Chestnuts versus 5 oz of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Japanese Chestnuts vs Sunflower Seed Flour:

• 5 ounces of Japanese Chestnuts have 20.2 times more Vitamin C than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 9.3 times more Vitamin B1, 1.6 times more Vitamin B2, 4.9 times more Vitamin B3, 32 times more Vitamin B5, 2.7 times more Vitamin B6 and 4.7 times more Vitamin B9 than Raw Japanese Chestnuts.
• 5 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Raw Japanese Chestnuts as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Japanese Chestnuts vs Sunflower Seed Flour:

• 5 ounces of Japanese Chestnuts have 4.9 times more Potassium than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 3.7 times more Calcium, 3 times more Copper, 4.6 times more Iron, 7.1 times more Magnesium, 9.6 times more Phosphorus and 4.5 times more Zinc than Raw Japanese Chestnuts.
• Both Japanese Chestnuts and Sunflower Seed Flour contain similar levels of Manganese per five ounces.
• 5 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Partially Defatted Sunflower Seed Flour contain 2.1 times more Energy, 7.1 times more Omega 6 and 21.4 times more Protein than Raw Japanese Chestnuts.
• Both Japanese Chestnuts and Sunflower Seed Flour offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Japanese Chestnuts provide inadequate amounts of Omega 6
• Both Raw Japanese Chestnuts as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 in five ounces.