Comparing Nutrients in 7 ounces Dried Japanese Chestnuts VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Dried Japanese Chestnuts	6%	3%	91%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Dried Japanese Chestnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	24.6% 714kcal	42.2% 1224kcal	2900kcal per day for Men 19-50 years
Fat	2.54% 2.46g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	3.84% 0.062g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	3.36% 0.57g	114% 19.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 162g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	NA	29% 21g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 21g	g per day for Men 19-50 years
Fiber	NA	29.8% 11.3g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	61.2% 34.3g	56g per day for Men 19-50 years

Vitamins

	Dried Japanese Chestnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.75mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	83.7% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	84% 1.1mg	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	54% 216μg	118% 470μg	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	135% 122mg	5.95% 5.36mg	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	303% 45.4mg	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

	Dried Japanese Chestnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	14.3% 143mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	352% 3.17mg	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	84% 6.7mg	102% 8.18mg	8mg per day for Men 19-50 years
Magnesium	54.3% 228mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	320% 7.36mg	179% 4.1mg	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	48% 335mg	189% 1322mg	700mg per day for Men 19-50 years
Potassium	45% 1524mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	NA	377% 207μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	88.2% 9.7mg	11mg per day for Men 19-50 years
Water	0.53% 19.8g	0.033% 1.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Japanese Chestnuts VS Sunflower Seed Butter per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Japanese Chestnuts versus 7 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Japanese Chestnuts vs Sunflower Seed Butter:

• 7 ounces of Dried Japanese Chestnuts have 15.1 times more Vitamin B1, 2.3 times more Vitamin B2 and 22.7 times more Vitamin C than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 1.9 times more Vitamin B3, 2.4 times more Vitamin B5 and 2.2 times more Vitamin B9 than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts and Sunflower Seed Butter provide similar amounts of Vitamin B6 per seven ounces.
• Both Dried Japanese Chestnuts as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dried Japanese Chestnuts vs Sunflower Seed Butter:

• 7 ounces of Dried Japanese Chestnuts have 1.8 times more Manganese, 1.3 times more Potassium and 11.3 times more Sodium than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 2.7 times more Magnesium, 3.9 times more Phosphorus and 1.9 times more Zinc than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts and Sunflower Seed Butter contain similar levels of Calcium, Copper and Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Japanese Chestnuts have 3.5 times more Carbohydrate than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 1.7 times more Energy, 44.5 times more Fat, 25.6 times more Saturated Fat, 1.6 times more Omega 3, 33.8 times more Omega 6 and 3.3 times more Protein than Dried Japanese Chestnuts.
• 7 ounces of Dried Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6