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Comparing Nutrients in 7 ounces Boiled Chinese ChestnutsVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Boiled Chinese Chestnuts
8%
4%
88%
Sunflower Seeds
13%
74%
13%
7 oz ▼

Macro Nutrients

10.5%304kcal
Energy
40%1159kcal
304 kcalvs1159 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.55%1.5g
Fat
105%102g
1.5 gvs102 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.69%0.22g
Saturated Fat
27.6%8.84g
0.22 gvs8.84 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.36%0.038g
Omega 3
7.44%0.12g
0.038 gvs0.12 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.07%0.35g
Omega 6
269%45.7g
0.35 gvs45.7 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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51.4%66.8g
Carbohydrate
30.5%39.7g
66.8 gvs39.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
7.17%5.2g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs5.2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%4.96g
NA gvs4.96 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
45%17g
NA gvs17 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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10.2%5.7g
Protein
73.6%41.2g
5.7 gvs41.2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

1.54%14μg
Vitamin A
0.66%5.95μg
RAE, retinol activity equivalents
14 μgvs5.95 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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18%0.22mg
Vitamin B1
245%2.94mg
Thiamine
0.22 mgvs2.94 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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18.8%0.24mg
Vitamin B2
54%0.7mg
Riboflavin
0.24 mgvs0.7 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.8%1.1mg
Vitamin B3
103%16.5mg
Niacin, nicotinic acid, niacinamide
1.1 mgvs16.5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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15%0.76mg
Vitamin B5
45%2.24mg
Pantothenic acid
0.76 mgvs2.24 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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43%0.56mg
Vitamin B6
205%2.67mg
Pyridoxine
0.56 mgvs2.67 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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23%91μg
Vitamin B9
113%450μg
Folates and Folic Acid
91 μgvs450 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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54.5%49mg
Vitamin C
3.1%2.78mg
Ascorbic acid
49 mgvs2.78 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
465%69.8mg
Tocopherols and Tocotrienols
NA mgvs69.8 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

2.4%24mg
Calcium
15.5%155mg
24 mgvs155 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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55%0.49mg
Copper
397%3.57mg
0.49 mgvs3.57 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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24%1.92mg
Iron
130%10.4mg
1.92 mgvs10.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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27.4%115mg
Magnesium
154%645mg
115 mgvs645 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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95%2.18mg
Manganese
168%3.87mg
2.18 mgvs3.87 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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18.7%131mg
Phosphorus
187%1310mg
131 mgvs1310 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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18%607mg
Potassium
37.6%1280mg
607 mgvs1280 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
191%105μg
NA μgvs105 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.26%3.97mg
Sodium
1.2%18mg
3.97 mgvs18 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11%1.2mg
Zinc
90%9.92mg
1.2 mgvs9.92 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.3%122g
Water
0.25%9.4g
122 gvs9.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Boiled Chinese Chestnuts vs Sunflower Seeds:
Comparing minerals per 7 ounces for Boiled Chinese Chestnuts vs Sunflower Seeds:
Comparison of macro-nutrients per 7 ounces:



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