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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Roasted Japanese Chestnuts	6%	4%	90%

Macro Nutrients

	Sunflower Seed Butter	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Energy	42.2% 1224kcal	13.8% 399kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	29% 9.3g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	114% 19.3g	2.17% 0.37g	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	69% 89.6g	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	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	NA	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	74.4% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.7% 13.4mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	18.5% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	64% 0.83mg	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	29.3% 117μg	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	61.7% 55.6mg	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	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	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Calcium	12.7% 127mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	161% 1.45mg	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	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	178% 4.1mg	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	26.4% 185mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	25% 847mg	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	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	88.2% 9.7mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	0.033% 1.23g	2.68% 99g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Sunflower Seed Butter have 9.6 times more Vitamin B3, 2.5 times more Vitamin B5, 1.3 times more Vitamin B6 and 4 times more Vitamin B9 than Roasted Japanese Chestnuts.
• While 7 oz of Roasted Japanese Chestnuts contain 8.5 times more Vitamin B1 and 10.4 times more Vitamin C than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt as well as Roasted Japanese Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Sunflower Seed Butter have 1.8 times more Calcium, 2.2 times more Copper, 2 times more Iron, 4.9 times more Magnesium, 7.2 times more Phosphorus, 1.3 times more Potassium and 3.4 times more Zinc than Roasted Japanese Chestnuts.
• Both Sunflower Seed Butter and Roasted Japanese Chestnuts contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seed Butter have 3.1 times more Energy, 69 times more Fat, 39.6 times more Saturated Fat, 2.5 times more Omega 3, 52.3 times more Omega 6 and 5.8 times more Protein than Roasted Japanese Chestnuts.
• While 7 oz of Roasted Japanese Chestnuts contain 1.9 times more Carbohydrate than Sunflower Seed Butter no Salt.
• 7 ounces of Roasted Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6