Comparing Nutrients in 5 ounces Roasted Japanese Chestnuts VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Japanese Chestnuts	6%	4%	90%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Roasted Japanese Chestnuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	9.82% 285kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	312% 53g	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	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	7.5% 4.2g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Japanese Chestnuts	Toasted Sunflower Seeds	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	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.6% 0.59mg	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	21% 83.6μg	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	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	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

	Roasted Japanese Chestnuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	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	37.2% 2.98mg	121% 9.65mg	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% 1641mg	700mg per day for Men 19-50 years
Potassium	18% 605mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.03mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	1.9% 70.7g	0.038% 1.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Japanese Chestnuts vs Toasted Sunflower Seeds:

• Roasted Japanese Chestnuts have 1.4 times more Vitamin B1 and 20 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 6 times more Vitamin B3, 15.2 times more Vitamin B5, 1.9 times more Vitamin B6 and 4 times more Vitamin B9 than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Japanese Chestnuts vs Toasted Sunflower Seeds:

• Roasted Japanese Chestnuts have 6.3 times more Sodium and 49.9 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Calcium, 2.5 times more Copper, 3.2 times more Iron, 2 times more Magnesium, 12.5 times more Phosphorus and 3.7 times more Zinc than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Toasted Sunflower Seed Kernels no Salt have similar amounts of Manganese and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Roasted Japanese Chestnuts have 2.2 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.1 times more Energy, 71 times more Fat, 50.4 times more Saturated Fat, 4 times more Omega 3, 201 times more Omega 6 and 5.8 times more Protein than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.