Comparing Nutrients in 7 ounces Roasted Japanese Chestnuts VS Dry Roasted Sunflower Seed Kernels From Shell with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Japanese Chestnuts	6%	4%	90%
Dry Roasted Sunflower Seed Kernels From Shell with Salt	13%	76%	11%

Macro Nutrients

	Roasted Japanese Chestnuts	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Recommended Dietary Allowance
Energy	13.8% 399kcal	37.4% 1084kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.17% 0.37g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.6g	23.4% 30.4g	130g per day for Men 19-50 years
Sugars	NA	7.47% 5.4g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	NA	% 5.36g	g per day for Men 19-50 years
Fiber	NA	47% 18g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Japanese Chestnuts	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74.4% 0.89mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.92mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	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	29.3% 117μg	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	61.7% 55.6mg	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	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Japanese Chestnuts	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	404% 3.63mg	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	52% 4.17mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	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	26.4% 185mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	25% 847mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	NA	286% 157μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	795% 11923mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.84mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	2.68% 99g	0.064% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Japanese Chestnuts VS Dry Roasted Sunflower Seed Kernels From Shell with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Japanese Chestnuts versus 7 oz of Dry Roasted Sunflower Seed Kernels From Shell with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Japanese Chestnuts vs Dry Roasted Sunflower Seed Kernels From Shell with Salt:

• 7 ounces of Roasted Japanese Chestnuts have 4.2 times more Vitamin B1 and 20 times more Vitamin C than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• While 7 oz of Dry Roasted Sunflower Seed Kernels From Shell with Salt contain 10.1 times more Vitamin B3, 15.1 times more Vitamin B5, 1.9 times more Vitamin B6 and 4 times more Vitamin B9 than Roasted Japanese Chestnuts.
• 7 ounces of Dry Roasted Sunflower Seed Kernels From Shell with Salt have insufficient amounts of Vitamin C
• Both Roasted Japanese Chestnuts as well as Dry Roasted Sunflower Seed Kernels From Shell with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Japanese Chestnuts vs Dry Roasted Sunflower Seed Kernels From Shell with Salt:

• 7 oz of Dry Roasted Sunflower Seed Kernels From Shell with Salt contain 2 times more Calcium, 2.5 times more Copper, 1.8 times more Iron, 2 times more Magnesium, 12.4 times more Phosphorus, 2 times more Potassium, 316.2 times more Sodium and 3.7 times more Zinc than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Dry Roasted Sunflower Seed Kernels From Shell with Salt contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Japanese Chestnuts have 2.9 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• While 7 oz of Dry Roasted Sunflower Seed Kernels From Shell with Salt contain 2.7 times more Energy, 62.3 times more Fat, 44.2 times more Saturated Fat, 3.5 times more Omega 3, 176.2 times more Omega 6 and 6.5 times more Protein than Roasted Japanese Chestnuts.
• 7 ounces of Roasted Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6