Comparing Nutrients in 7 ounces Sunflower Seed Butter VS Roasted European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Roasted European Chestnuts	5%	8%	87%

Macro Nutrients

	Sunflower Seed Butter	Roasted European Chestnuts	Recommended Dietary Allowance
Energy	42.2% 1224kcal	16.8% 486kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	4.5% 4.37g	97g per day for Men 19-50 years
Saturated Fat	29% 9.3g	2.57% 0.82g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	11.5% 0.18g	1.6g per day for Men 19-50 years
Omega 6	114% 19.3g	9.06% 1.54g	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	81% 105g	130g per day for Men 19-50 years
Sugars	29% 21g	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	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	26.6% 10g	38g per day for Men 19-50 years
Protein	61.2% 34.3g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Roasted European Chestnuts	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.7% 13.4mg	16.6% 2.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	76% 0.99mg	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	34.7% 139μg	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	57.3% 51.6mg	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	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Roasted European Chestnuts	Recommended Dietary Allowance
Calcium	12.7% 127mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	112% 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	102% 8.18mg	22.6% 1.8mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	102% 2.34mg	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	30.3% 212mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	34.6% 1175mg	3400mg per day for Men 19-50 years
Selenium	377% 207μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	88.2% 9.7mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	0.033% 1.23g	2.17% 80.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Sunflower Seed Butter versus 7 oz of Roasted 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 Roasted European Chestnuts:

• 7 ounces of Sunflower Seed Butter have 5 times more Vitamin B3, 2.1 times more Vitamin B5, 3.4 times more Vitamin B9 and 45.8 times more Vitamin E than Roasted European Chestnuts.
• While 7 oz of Roasted European Chestnuts contain 4.6 times more Vitamin B1 and 9.6 times more Vitamin C than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Roasted European Chestnuts provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• Both Sunflower Seed Butter no Salt as well as Roasted European Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Sunflower Seed Butter have 2.2 times more Calcium, 3.1 times more Copper, 4.5 times more Iron, 9.4 times more Magnesium, 1.8 times more Manganese, 6.2 times more Phosphorus, 87 times more Selenium and 8.6 times more Zinc than Roasted European Chestnuts.
• Both Sunflower Seed Butter and Roasted European Chestnuts contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seed Butter have 2.5 times more Energy, 25.1 times more Fat, 11.3 times more Saturated Fat, 12.5 times more Omega 6 and 5.5 times more Protein than Roasted European Chestnuts.
• While 7 oz of Roasted European Chestnuts contain 1.9 times more Omega 3 and 2.3 times more Carbohydrate than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Roasted European Chestnuts offer comparable quantities of Sugars and Fiber per seven ounces.