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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Dried Japanese Chestnuts	6%	3%	91%

Macro Nutrients

	Sunflower Seed Flour	Dried Japanese Chestnuts	Recommended Dietary Allowance
Energy	22.3% 647kcal	24.6% 714kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	2.54% 2.46g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	10% 1.72g	3.36% 0.57g	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	124% 162g	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	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Dried Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	527% 6.32mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	262% 13mg	19% 0.95mg	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	135% 122mg	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 Japanese Chestnuts	Recommended Dietary Allowance
Calcium	22.6% 226mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	378% 3.4mg	289% 2.6mg	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	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	163% 687mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	320% 7.36mg	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	48% 335mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	45% 1524mg	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	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	89.3% 9.82mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.53% 19.8g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Sunflower Seed Flour have 4 times more Vitamin B1, 2.1 times more Vitamin B3, 13.7 times more Vitamin B5 and 2 times more Vitamin B9 than Dried Japanese Chestnuts.
• While 7 oz of Dried Japanese Chestnuts contain 1.4 times more Vitamin B2 and 47.2 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Dried Japanese 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 Japanese 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 Japanese Chestnuts:

• 7 ounces of Sunflower Seed Flour have 1.6 times more Calcium, 1.3 times more Copper, 2 times more Iron, 3 times more Magnesium, 4.1 times more Phosphorus and 1.9 times more Zinc than Dried Japanese Chestnuts.
• While 7 oz of Dried Japanese Chestnuts contain 1.9 times more Manganese, 11.5 times more Potassium and 11.3 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 3 times more Omega 6 and 9.2 times more Protein than Dried Japanese Chestnuts.
• While 7 oz of Dried Japanese Chestnuts contain 2.3 times more Carbohydrate than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Dried Japanese Chestnuts offer comparable quantities of Energy per seven ounces.
• 7 ounces of Dried Japanese Chestnuts provide inadequate amounts of Omega 6
• Both Partially Defatted Sunflower Seed Flour as well as Dried Japanese Chestnuts provide inadequate amounts of Omega 3 in seven ounces.