Comparing Nutrients in 5 ounces Roasted Japanese Chestnuts VS Dry Roasted Sunflower Seed Kernels with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Japanese Chestnuts	6%	4%	90%
Dry Roasted Sunflower Seed Kernels with Salt	12%	72%	16%

Macro Nutrients

	Roasted Japanese Chestnuts	Dry Roasted Sunflower Seed Kernels with Salt	Recommended Dietary Allowance
Energy	9.82% 285kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.2% 64g	26.2% 34g	130g per day for Men 19-50 years
Sugars	NA	5.34% 3.87g	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	% 0.043g	g per day for Men 19-50 years
Sucrose	NA	% 3.83g	g per day for Men 19-50 years
Fiber	NA	33.6% 12.8g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Japanese Chestnuts	Dry Roasted Sunflower Seed Kernels with Salt	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.6% 0.59mg	87.7% 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	21% 83.6μg	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	44% 39.7mg	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	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Japanese Chestnuts	Dry Roasted Sunflower Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	288% 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	37.2% 2.98mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	127% 2.93mg	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	19% 132mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	18% 605mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	NA	204% 112μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	62% 928mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.03mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	1.9% 70.7g	0.046% 1.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Japanese Chestnuts VS Dry Roasted Sunflower Seed Kernels with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Roasted Japanese Chestnuts vs Dry Roasted Sunflower Seed Kernels with Salt:

• 5 ounces of Roasted Japanese Chestnuts have 4.2 times more Vitamin B1 and 20 times more Vitamin C than Dry Roasted Sunflower Seed Kernels with Salt.
• While 5 oz of Dry Roasted Sunflower Seed Kernels with Salt contain 10.1 times more Vitamin B3, 15.1 times more Vitamin B5, 1.9 times more Vitamin B6 and 4 times more Vitamin B9 than Roasted Japanese Chestnuts.
• 5 ounces of Dry Roasted Sunflower Seed Kernels with Salt have insufficient amounts of Vitamin C
• Both Roasted Japanese Chestnuts as well as Dry Roasted Sunflower Seed Kernels with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Japanese Chestnuts vs Dry Roasted Sunflower Seed Kernels with Salt:

• 5 oz of Dry Roasted Sunflower Seed Kernels with Salt contain 2 times more Calcium, 2.5 times more Copper, 1.8 times more Iron, 2 times more Magnesium, 12.4 times more Phosphorus, 2 times more Potassium, 34.5 times more Sodium and 3.7 times more Zinc than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Dry Roasted Sunflower Seed Kernels with Salt contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Japanese Chestnuts have 1.9 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels with Salt.
• While 5 oz of Dry Roasted Sunflower Seed Kernels with Salt contain 2.9 times more Energy, 62.3 times more Fat, 44.2 times more Saturated Fat, 3.5 times more Omega 3, 176.2 times more Omega 6 and 6.5 times more Protein than Roasted Japanese Chestnuts.
• 5 ounces of Roasted Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6