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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Dried European Chestnuts	7%	11%	82%

Macro Nutrients

	Sunflower Seed Flour	Dried European Chestnuts	Recommended Dietary Allowance
Energy	22.3% 647kcal	25.6% 742kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	9.1% 8.83g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	5.2% 1.66g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	23.3% 0.37g	1.6g per day for Men 19-50 years
Omega 6	10% 1.72g	18.3% 3.1g	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	118% 153g	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	61% 23.2g	38g per day for Men 19-50 years
Protein	170% 95g	22.6% 12.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Dried European Chestnuts	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	527% 6.32mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	262% 13mg	35.6% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	101% 1.3mg	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	54% 216μg	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	33% 29.8mg	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	Dried European Chestnuts	Recommended Dietary Allowance
Calcium	22.6% 226mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	378% 3.4mg	143% 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	164% 13mg	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	163% 687mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	112% 2.58mg	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	49.6% 347mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	57.5% 1957mg	3400mg per day for Men 19-50 years
Selenium	210% 115μg	6.5% 3.57μg	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	89.3% 9.82mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.51% 18.8g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Sunflower Seed Flour have 10.8 times more Vitamin B1, 8.6 times more Vitamin B3, 7.4 times more Vitamin B5 and 2 times more Vitamin B9 than Dried European Chestnuts.
• While 7 oz of Dried European Chestnuts contain 1.4 times more Vitamin B2 and 11.5 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Dried European Chestnuts provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Partially Defatted Sunflower Seed Flour as well as Dried 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 Dried European Chestnuts:

• 7 ounces of Sunflower Seed Flour have 1.7 times more Calcium, 2.6 times more Copper, 2.8 times more Iron, 4.7 times more Magnesium, 1.5 times more Manganese, 3.9 times more Phosphorus, 32.3 times more Selenium and 14.1 times more Zinc than Dried European Chestnuts.
• While 7 oz of Dried European Chestnuts contain 14.7 times more Potassium and 12.3 times more Sodium 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 7.5 times more Protein than Dried European Chestnuts.
• While 7 oz of Dried European Chestnuts contain 2.8 times more Fat, 6.1 times more Saturated Fat, 94 times more Omega 3, 1.8 times more Omega 6, 2.2 times more Carbohydrate and 2.3 times more Fiber than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Dried European Chestnuts offer comparable quantities of Energy per seven ounces.
• 7 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3