Comparing Nutrients in 7 ounces Chinese Chestnuts VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Chinese Chestnuts	8%	4%	88%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Chinese Chestnuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	15.3% 445kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	1% 0.33g	37% 12g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 97g	31.4% 41g	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	NA	60% 23g	38g per day for Men 19-50 years
Protein	15% 8.33g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Chinese Chestnuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.6% 0.81mg	123% 1.6mg	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	118% 472μg	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	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

	Chinese Chestnuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	404% 3.64mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	182% 4.2mg	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	328% 2298mg	700mg per day for Men 19-50 years
Potassium	26% 887mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.73mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	2.36% 87.2g	0.054% 2g	3700g per day for Men 19-50 years

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

• Raw Chinese Chestnuts have more Vitamin A and 25.7 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2 times more Vitamin B1, 1.6 times more Vitamin B2, 5.2 times more Vitamin B3, 12.7 times more Vitamin B5, 2 times more Vitamin B6 and 3.5 times more Vitamin B9 than Raw Chinese Chestnuts.
• Both Raw Chinese Chestnuts as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Chinese Chestnuts have 44 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.2 times more Calcium, 5.1 times more Copper, 4.8 times more Iron, 1.5 times more Magnesium, 1.3 times more Manganese, 12.1 times more Phosphorus and 6.1 times more Zinc than Raw Chinese Chestnuts.
• Both Raw Chinese Chestnuts and Toasted Sunflower Seed Kernels no Salt have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Chinese Chestnuts have 2.4 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.8 times more Energy, 51.2 times more Fat, 36.3 times more Saturated Fat, 2.8 times more Omega 3, 144.9 times more Omega 6 and 4.1 times more Protein than Raw Chinese Chestnuts.
• Both Raw Chinese Chestnuts as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.