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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Dried Japanese Chestnuts	6%	3%	91%

Macro Nutrients

	Toasted Sunflower Seeds	Dried Japanese Chestnuts	Recommended Dietary Allowance
Energy	30.3% 877kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	312% 53g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29g	88.8% 115g	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	43% 16.3g	NA	38g per day for Men 19-50 years
Protein	43.6% 24.4g	13.3% 7.44g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Dried Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	41.4% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 1.14mg	72% 0.93mg	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	84.3% 337μg	38.6% 155μg	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	2.2% 2mg	97% 87mg	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

	Toasted Sunflower Seeds	Dried Japanese Chestnuts	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	207% 1.86mg	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	121% 9.65mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	229% 5.26mg	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	234% 1641mg	34.2% 240mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	32% 1089mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	68.3% 7.5mg	33% 3.64mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Dried Japanese Chestnuts per 5 oz

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

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

• 5 ounces of Toasted Sunflower Seeds have 14.7 times more Vitamin B5, 1.2 times more Vitamin B6 and 2.2 times more Vitamin B9 than Dried Japanese Chestnuts.
• While 5 oz of Dried Japanese Chestnuts contain 2.5 times more Vitamin B1, 1.3 times more Vitamin B2 and 43.8 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Dried Japanese Chestnuts provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Dried Japanese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Toasted Sunflower Seeds have 1.4 times more Copper, 2 times more Iron, 6.9 times more Phosphorus and 2.1 times more Zinc than Dried Japanese Chestnuts.
• While 5 oz of Dried Japanese Chestnuts contain 1.3 times more Calcium, 1.8 times more Manganese, 1.6 times more Potassium and 11.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Dried Japanese Chestnuts contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Sunflower Seeds have 1.7 times more Energy, 45.8 times more Fat, 32.5 times more Saturated Fat, 2.5 times more Omega 3, 129.8 times more Omega 6 and 3.3 times more Protein than Dried Japanese Chestnuts.
• While 5 oz of Dried Japanese Chestnuts contain 4 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• 5 ounces of Dried Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6