Comparing Nutrients in 5 ounces Sunflower Seed Flour VS Dried peeled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Dried peeled European Chestnuts	5%	10%	85%

Macro Nutrients

	Sunflower Seed Flour	Dried peeled European Chestnuts	Recommended Dietary Allowance
Energy	16% 462kcal	18% 523kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	5.7% 5.54g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	3.26% 1.04g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	14.6% 0.23g	1.6g per day for Men 19-50 years
Omega 6	7.24% 1.23g	11.5% 1.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.8g	85.5% 111g	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	19.4% 7.37g	NA	38g per day for Men 19-50 years
Protein	122% 68g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Dried peeled European Chestnuts	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	376% 4.5mg	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	5.9% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.8% 10.4mg	7.57% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	187% 9.36mg	25.5% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	72.6% 0.94mg	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	78.7% 315μg	39% 156μg	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	2.05% 1.84mg	23.8% 21.4mg	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

	Sunflower Seed Flour	Dried peeled European Chestnuts	Recommended Dietary Allowance
Calcium	16% 162mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	270% 2.43mg	103% 0.93mg	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	117% 9.4mg	42.3% 3.4mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	73% 1.68mg	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	140% 977mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	41.3% 1405mg	3400mg per day for Men 19-50 years
Selenium	150% 82.5μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	3.5% 52.4mg	1500mg per day for Men 19-50 years
Zinc	63.8% 7mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	0.34% 12.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Dried peeled European Chestnuts per 5 oz

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

Lets compare vitamin content per 5 ounces of Sunflower Seed Flour vs Dried peeled European Chestnuts:

• 5 ounces of Sunflower Seed Flour have 9 times more Vitamin B1, 4.9 times more Vitamin B2, 8.6 times more Vitamin B3, 7.3 times more Vitamin B5 and 2 times more Vitamin B9 than Dried peeled European Chestnuts.
• While 5 oz of Dried peeled European Chestnuts contain 11.6 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Dried peeled European Chestnuts provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Partially Defatted Sunflower Seed Flour as well as Dried peeled European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Sunflower Seed Flour vs Dried peeled European Chestnuts:

• 5 ounces of Sunflower Seed Flour have 1.8 times more Calcium, 2.6 times more Copper, 2.8 times more Iron, 4.7 times more Magnesium, 1.7 times more Manganese, 5 times more Phosphorus and 14.1 times more Zinc than Dried peeled European Chestnuts.
• While 5 oz of Dried peeled European Chestnuts contain 14.8 times more Potassium and 12.3 times more Sodium than Partially Defatted Sunflower Seed Flour.
• 5 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sunflower Seed Flour have 9.6 times more Protein than Dried peeled European Chestnuts.
• While 5 oz of Dried peeled European Chestnuts contain 2.4 times more Fat, 5.3 times more Saturated Fat, 82.5 times more Omega 3, 1.6 times more Omega 6 and 2.2 times more Carbohydrate than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Dried peeled European Chestnuts offer comparable quantities of Energy per five ounces.
• 5 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3