Comparing Nutrients in 7 ounces Chinese Chestnuts VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Chinese Chestnuts	8%	4%	88%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Chinese Chestnuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	15.3% 445kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	1% 0.33g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 97g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	NA	7.17% 5.2g	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	% 4.96g	g per day for Men 19-50 years
Fiber	NA	45% 17g	38g per day for Men 19-50 years
Protein	15% 8.33g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Chinese Chestnuts	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.6% 0.81mg	205% 2.67mg	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	33.7% 135μg	113% 450μg	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	79.4% 71.4mg	3.1% 2.78mg	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	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Chestnuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	397% 3.57mg	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	35% 2.8mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	168% 3.87mg	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	27.2% 191mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	26% 887mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	NA	191% 105μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.73mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	2.36% 87.2g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Chinese Chestnuts vs Sunflower Seeds:

• Raw Chinese Chestnuts have 3.3 times more Vitamin A and 25.7 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9.3 times more Vitamin B1, 2 times more Vitamin B2, 10.4 times more Vitamin B3, 2 times more Vitamin B5, 3.3 times more Vitamin B6 and 3.3 times more Vitamin B9 than Raw Chinese Chestnuts.
• Both Raw Chinese Chestnuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Chinese Chestnuts vs Sunflower Seeds:

• Raw Chinese Chestnuts have 9.3 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.3 times more Calcium, 5 times more Copper, 3.7 times more Iron, 3.9 times more Magnesium, 6.9 times more Phosphorus, 1.4 times more Potassium and 5.7 times more Zinc than Raw Chinese Chestnuts.
• Both Raw Chinese Chestnuts and Dried Sunflower Seed Kernels have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Chinese Chestnuts have 2.5 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.6 times more Energy, 46.4 times more Fat, 27.2 times more Saturated Fat, 2.1 times more Omega 3, 89.3 times more Omega 6 and 4.9 times more Protein than Raw Chinese Chestnuts.
• Both Raw Chinese Chestnuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.