Comparing Nutrients in 5 ounces Sunflower Seed Flour VS Roasted Japanese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Roasted Japanese Chestnuts	6%	4%	90%

Macro Nutrients

	Sunflower Seed Flour	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Energy	16% 462kcal	9.82% 285kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	1.77% 0.028g	1.6g per day for Men 19-50 years
Omega 6	7.24% 1.23g	1.55% 0.26g	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	49.2% 64g	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	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	376% 4.5mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.8% 10.4mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	187% 9.36mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	45.6% 0.59mg	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	21% 83.6μg	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	44% 39.7mg	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	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Calcium	16% 162mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	270% 2.43mg	115% 1.03mg	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	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	127% 2.93mg	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	19% 132mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	18% 605mg	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	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	63.8% 7mg	18.4% 2.03mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	1.9% 70.7g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Sunflower Seed Flour have 7.1 times more Vitamin B1, 10.4 times more Vitamin B3, 14.2 times more Vitamin B5, 1.8 times more Vitamin B6 and 3.8 times more Vitamin B9 than Roasted Japanese Chestnuts.
• While 5 oz of Roasted Japanese Chestnuts contain 21.5 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• 5 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Partially Defatted Sunflower Seed Flour as well as Roasted Japanese 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 Roasted Japanese Chestnuts:

• 5 ounces of Sunflower Seed Flour have 3.3 times more Calcium, 2.3 times more Copper, 3.2 times more Iron, 5.4 times more Magnesium, 7.4 times more Phosphorus and 3.5 times more Zinc than Roasted Japanese Chestnuts.
• While 5 oz of Roasted Japanese Chestnuts contain 6.4 times more Potassium than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Roasted Japanese Chestnuts 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 ounces of Sunflower Seed Flour have 1.6 times more Energy, 4.7 times more Omega 6 and 16.2 times more Protein than Roasted Japanese Chestnuts.
• While 5 oz of Roasted Japanese Chestnuts contain 1.3 times more Carbohydrate than Partially Defatted Sunflower Seed Flour.
• 5 ounces of Roasted Japanese Chestnuts provide inadequate amounts of Omega 6
• Both Partially Defatted Sunflower Seed Flour as well as Roasted Japanese Chestnuts provide inadequate amounts of Omega 3 in five ounces.