Comparing Nutrients in 5 ounces Sunflower Seed Butter VS Chinese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Sunflower Seed Butter	Chinese Chestnuts	Recommended Dietary Allowance
Energy	30% 875kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	80.7% 78.2g	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.63g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	4.43% 0.071g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	81% 14g	2.15% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.4% 33g	53.5% 69.6g	130g per day for Men 19-50 years
Sugars	20.6% 15g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 15g	NA	g per day for Men 19-50 years
Fiber	21.3% 8.08g	NA	38g per day for Men 19-50 years
Protein	43.7% 24.5g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	NA	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.8% 9.56mg	7.1% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	44.7% 0.58mg	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	84% 336μg	24% 96μg	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	4.25% 3.83mg	56.7% 51mg	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	216% 32.4mg	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

	Sunflower Seed Butter	Chinese Chestnuts	Recommended Dietary Allowance
Calcium	9.07% 91mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	252% 2.26mg	57% 0.51mg	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	73% 5.84mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	105% 441mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	99% 2.27mg	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	135% 944mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	18.6% 634mg	3400mg per day for Men 19-50 years
Selenium	269% 148μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	63% 6.93mg	11.2% 1.23mg	11mg per day for Men 19-50 years
Water	0.024% 0.88g	1.7% 62.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Chinese Chestnuts per 5 oz

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

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

• 5 ounces of Sunflower Seed Butter have 8.4 times more Vitamin B3, 2.1 times more Vitamin B5, 1.3 times more Vitamin B6 and 3.5 times more Vitamin B9 than Chinese Chestnuts.
• While 5 oz of Raw Chinese Chestnuts contain 3 times more Vitamin B1 and 13.3 times more Vitamin C than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Chinese Chestnuts provide similar amounts of Vitamin B2 per five ounces.
• Both Sunflower Seed Butter no Salt as well as Raw Chinese Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Sunflower Seed Butter have 3.6 times more Calcium, 4.4 times more Copper, 2.9 times more Iron, 3.7 times more Magnesium, 1.3 times more Manganese, 6.9 times more Phosphorus, 1.3 times more Potassium and 5.6 times more Zinc than Chinese Chestnuts.
• 5 ounces of Chinese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sunflower Seed Butter have 2.8 times more Energy, 49.7 times more Fat, 28.5 times more Saturated Fat, 1.8 times more Omega 3, 37.7 times more Omega 6 and 4.1 times more Protein than Chinese Chestnuts.
• While 5 oz of Raw Chinese Chestnuts contain 2.1 times more Carbohydrate than Sunflower Seed Butter no Salt.
• 5 ounces of Chinese Chestnuts provide inadequate amounts of Omega 3 and Omega 6