Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Raw European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Raw European Chestnuts	5%	10%	85%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Raw European Chestnuts	Recommended Dietary Allowance
Energy	29% 839kcal	10.4% 302kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	1.9% 0.6g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	8.4% 0.13g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	6.65% 1.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	49.7% 64.6g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 3.36g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	30.2% 11.5g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	6.13% 3.43g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Raw European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	41% 0.53mg	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	83% 332μg	22% 88μg	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	1.73% 1.56mg	67.7% 61mg	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	343% 51.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Raw European Chestnuts	Recommended Dietary Allowance
Calcium	12.3% 123mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	70.4% 0.63mg	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	76% 6.07mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	58.7% 1.35mg	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	231% 1615mg	19% 132mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	21.6% 734mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	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	67% 7.4mg	6.7% 0.74mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	1.86% 69g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Raw European Chestnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Sunflower Seeds versus 5 oz of Raw European Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Raw European Chestnuts:

• 5 ounces of Oil Roasted Sunflower Seeds have 1.3 times more Vitamin B1, 1.7 times more Vitamin B2, 3.5 times more Vitamin B3, 13.6 times more Vitamin B5, 2.1 times more Vitamin B6 and 3.8 times more Vitamin B9 than Raw European Chestnuts.
• While 5 oz of Raw European Chestnuts contain 39.1 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 5 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Raw European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Raw European Chestnuts:

• 5 ounces of Oil Roasted Sunflower Seeds have 3.2 times more Calcium, 4 times more Copper, 4.2 times more Iron, 4 times more Magnesium, 2.2 times more Manganese, 12.2 times more Phosphorus and 10 times more Zinc than Raw European Chestnuts.
• Both Oil Roasted Sunflower Seeds and Raw European Chestnuts contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 2.8 times more Energy, 22.7 times more Fat, 16.6 times more Saturated Fat, 42.9 times more Omega 6, 1.3 times more Fiber and 8.3 times more Protein than Raw European Chestnuts.
• While 5 oz of Raw European Chestnuts contain 2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Raw European Chestnuts offer comparable quantities of Omega 3 per five ounces.