Comparing Nutrients in 7 ounces Sunflower Seed Flour VS Boiled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Boiled European Chestnuts	6%	9%	85%

Macro Nutrients

	Sunflower Seed Flour	Boiled European Chestnuts	Recommended Dietary Allowance
Energy	22.3% 647kcal	8.96% 260kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	2.82% 2.74g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	10% 1.72g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.7% 71g	42.4% 55g	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	27% 10.3g	NA	38g per day for Men 19-50 years
Protein	170% 95g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Boiled European Chestnuts	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	527% 6.32mg	24.5% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	9.07% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	262% 13mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	35.6% 0.46mg	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	110% 441μg	19% 75.4μg	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	2.87% 2.58mg	59% 53mg	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

	Sunflower Seed Flour	Boiled European Chestnuts	Recommended Dietary Allowance
Calcium	22.6% 226mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	378% 3.4mg	104% 0.94mg	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	164% 13mg	43% 3.43mg	8mg per day for Men 19-50 years
Magnesium	163% 687mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	73.7% 1.7mg	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	195% 1367mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	41.7% 1419mg	3400mg per day for Men 19-50 years
Selenium	210% 115μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	89.3% 9.82mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	0.4% 15g	3.66% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Boiled European Chestnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Sunflower Seed Flour vs Boiled European Chestnuts:

• 7 ounces of Sunflower Seed Flour have 21.5 times more Vitamin B1, 2.6 times more Vitamin B2, 10 times more Vitamin B3, 20.9 times more Vitamin B5, 3.2 times more Vitamin B6 and 5.8 times more Vitamin B9 than Boiled European Chestnuts.
• While 7 oz of Boiled and Steamed European Chestnuts contain 20.5 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• 7 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Partially Defatted Sunflower Seed Flour as well as Boiled and Steamed European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sunflower Seed Flour vs Boiled European Chestnuts:

• 7 ounces of Sunflower Seed Flour have 2.5 times more Calcium, 3.6 times more Copper, 3.8 times more Iron, 6.4 times more Magnesium, 2.3 times more Manganese, 7 times more Phosphorus and 19.8 times more Zinc than Boiled European Chestnuts.
• While 7 oz of Boiled and Steamed European Chestnuts contain 10.7 times more Potassium than Partially Defatted Sunflower Seed Flour.
• 7 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seed Flour have 2.5 times more Energy, 1.8 times more Omega 6, 1.3 times more Carbohydrate and 24 times more Protein than Boiled European Chestnuts.
• While 7 oz of Boiled and Steamed European Chestnuts contain 29 times more Omega 3 than Partially Defatted Sunflower Seed Flour.
• 7 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3