Comparing Nutrients in 7 ounces Sisymbrium Seeds VS Japanese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Sisymbrium Seeds	15%	13%	72%
Japanese Chestnuts	6%	3%	91%

Macro Nutrients

	Sisymbrium Seeds	Japanese Chestnuts	Recommended Dietary Allowance
Energy	21.8% 631kcal	10.5% 306kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.13g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	180% 2.88g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	6.68% 1.14g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	53.3% 69.3g	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	NA	38g per day for Men 19-50 years
Protein	43% 24g	7.97% 4.47g	56g per day for Men 19-50 years

Vitamins

	Sisymbrium Seeds	Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	57% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.6% 0.84mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	209% 33.4mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.6% 1.98mg	8.18% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	43.2% 0.56mg	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	47% 189μg	23.3% 93μg	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	67.7% 61mg	58% 52mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Sisymbrium Seeds	Japanese Chestnuts	Recommended Dietary Allowance
Calcium	324% 3241mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	124% 1.1mg	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	2.73% 0.22mg	36% 2.88mg	8mg per day for Men 19-50 years
Magnesium	148% 623mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	137% 3.16mg	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	1.7% 12mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	124% 4227mg	19.2% 653mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	12% 183mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.33% 12g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Sisymbrium Seeds VS Japanese Chestnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Sisymbrium Seeds vs Japanese Chestnuts:

• 7 ounces of Sisymbrium Seeds have 2.6 times more Vitamin B2, 11.2 times more Vitamin B3, 4.8 times more Vitamin B5, 2.7 times more Vitamin B6 and 2 times more Vitamin B9 than Japanese Chestnuts.
• While 7 oz of Raw Japanese Chestnuts contain 1.8 times more Vitamin B1 than Whole Dried Sisymbrium Seeds.
• Both Sisymbrium Seeds and Japanese Chestnuts provide similar amounts of Vitamin C per seven ounces.
• Both Whole Dried Sisymbrium Seeds as well as Raw Japanese Chestnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Sisymbrium Seeds vs Japanese Chestnuts:

• 7 ounces of Sisymbrium Seeds have 52.7 times more Calcium, 6.4 times more Magnesium, 6.5 times more Potassium and 6.6 times more Sodium than Japanese Chestnuts.
• While 7 oz of Raw Japanese Chestnuts contain 5.1 times more Copper, 13.2 times more Iron, 12 times more Phosphorus and 3.7 times more Zinc than Whole Dried Sisymbrium Seeds.
• Both Sisymbrium Seeds and Japanese Chestnuts contain similar levels of Manganese per seven ounces.
• 7 ounces of Sisymbrium Seeds lack sufficient amounts of Iron and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sisymbrium Seeds have 2.1 times more Energy, 8.7 times more Fat, 11.6 times more Saturated Fat, 111.6 times more Omega 3, 4.7 times more Omega 6, 1.7 times more Carbohydrate and 5.4 times more Protein than Japanese Chestnuts.
• 7 ounces of Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6