Comparing Nutrients in 7 ounces Roasted Japanese Chestnuts VS Toasted Sunflower Seed Kernels with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Japanese Chestnuts	6%	4%	90%
Toasted Sunflower Seed Kernels with Salt	10%	77%	13%

Macro Nutrients

	Roasted Japanese Chestnuts	Toasted Sunflower Seed Kernels with Salt	Recommended Dietary Allowance
Energy	13.8% 399kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	37% 12g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.17% 0.37g	436% 74g	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	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	10.5% 5.9g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Roasted Japanese Chestnuts	Toasted Sunflower Seed Kernels 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	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.92mg	280% 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% 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	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	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

	Roasted Japanese Chestnuts	Toasted Sunflower Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	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	52% 4.17mg	169% 13.5mg	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	328% 2298mg	700mg per day for Men 19-50 years
Potassium	25% 847mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	NA	224% 123μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	81% 1216mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.84mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	2.68% 99g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Japanese Chestnuts VS Toasted Sunflower Seed Kernels with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Japanese Chestnuts versus 7 oz of Toasted Sunflower Seed Kernels 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 Toasted Sunflower Seed Kernels with Salt:

• 7 ounces of Roasted Japanese Chestnuts have 1.4 times more Vitamin B1 and 20 times more Vitamin C than Toasted Sunflower Seed Kernels with Salt.
• While 7 oz of Toasted Sunflower Seed Kernels with Salt contain 6 times more Vitamin B3, 15.2 times more Vitamin B5, 1.9 times more Vitamin B6 and 4 times more Vitamin B9 than Roasted Japanese Chestnuts.
• 7 ounces of Toasted Sunflower Seed Kernels with Salt have insufficient amounts of Vitamin C
• Both Roasted Japanese Chestnuts as well as Toasted Sunflower Seed Kernels 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 Toasted Sunflower Seed Kernels with Salt:

• 7 oz of Toasted Sunflower Seed Kernels with Salt contain 1.6 times more Calcium, 2.5 times more Copper, 3.2 times more Iron, 2 times more Magnesium, 12.5 times more Phosphorus, 32.3 times more Sodium and 3.7 times more Zinc than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Toasted Sunflower Seed Kernels with Salt contain similar levels of Manganese and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Japanese Chestnuts have 2.2 times more Carbohydrate than Toasted Sunflower Seed Kernels with Salt.
• While 7 oz of Toasted Sunflower Seed Kernels with Salt contain 3.1 times more Energy, 71 times more Fat, 50.4 times more Saturated Fat, 4 times more Omega 3, 201 times more Omega 6 and 5.8 times more Protein than Roasted Japanese Chestnuts.
• 7 ounces of Roasted Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6