Comparing Nutrients in 7 ounces Sunflower Seed Butter VS Dried peeled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Dried peeled European Chestnuts	5%	10%	85%

Macro Nutrients

	Sunflower Seed Butter	Dried peeled European Chestnuts	Recommended Dietary Allowance
Energy	42.2% 1224kcal	25.3% 732kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	8% 7.76g	97g per day for Men 19-50 years
Saturated Fat	29% 9.3g	4.56% 1.46g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	20.5% 0.33g	1.6g per day for Men 19-50 years
Omega 6	114% 19.3g	16% 2.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.6% 46.3g	120% 156g	130g per day for Men 19-50 years
Sugars	29% 21g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 21g	NA	g per day for Men 19-50 years
Fiber	29.8% 11.3g	NA	38g per day for Men 19-50 years
Protein	61.2% 34.3g	17.8% 9.94g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Dried peeled European Chestnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	58.5% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.7% 13.4mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	35.8% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	102% 1.32mg	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	118% 470μg	54.6% 218μg	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	5.95% 5.36mg	33.3% 30mg	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	303% 45.4mg	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

	Sunflower Seed Butter	Dried peeled European Chestnuts	Recommended Dietary Allowance
Calcium	12.7% 127mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	144% 1.3mg	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	102% 8.18mg	59.3% 4.74mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	102% 2.35mg	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	189% 1322mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	58% 1967mg	3400mg per day for Men 19-50 years
Selenium	377% 207μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	4.9% 73.4mg	1500mg per day for Men 19-50 years
Zinc	88.2% 9.7mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.033% 1.23g	0.48% 18g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Sunflower Seed Butter have 3 times more Vitamin B2, 7.9 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.2 times more Vitamin B9 than Dried peeled European Chestnuts.
• While 7 oz of Dried peeled European Chestnuts contain 6.7 times more Vitamin B1 and 5.6 times more Vitamin C than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Dried peeled European Chestnuts provide similar amounts of Vitamin B6 per seven ounces.
• Both Sunflower Seed Butter no Salt as well as Dried peeled European Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Sunflower Seed Butter have 2.4 times more Copper, 1.7 times more Iron, 4.2 times more Magnesium, 1.8 times more Manganese, 4.9 times more Phosphorus and 14 times more Zinc than Dried peeled European Chestnuts.
• While 7 oz of Dried peeled European Chestnuts contain 1.7 times more Potassium and 12.3 times more Sodium than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Dried peeled European Chestnuts contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seed Butter have 1.7 times more Energy, 14.1 times more Fat, 6.4 times more Saturated Fat, 7 times more Omega 6 and 3.4 times more Protein than Dried peeled European Chestnuts.
• While 7 oz of Dried peeled European Chestnuts contain 3.3 times more Omega 3 and 3.4 times more Carbohydrate than Sunflower Seed Butter no Salt.