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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Roasted Japanese Chestnuts	6%	4%	90%

Macro Nutrients

	Sunflower Seed Flour	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Energy	22.3% 647kcal	13.8% 399kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	10% 1.72g	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	54.7% 71g	69% 89.6g	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	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Roasted 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	74.4% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	262% 13mg	18.5% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	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	110% 441μg	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	2.87% 2.58mg	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	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	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Calcium	22.6% 226mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	378% 3.4mg	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	164% 13mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	163% 687mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	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	195% 1367mg	26.4% 185mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	25% 847mg	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	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	89.3% 9.82mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	0.4% 15g	2.68% 99g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Sunflower Seed Flour have 7.1 times more Vitamin B1, 10.4 times more Vitamin B3, 14.2 times more Vitamin B5, 1.8 times more Vitamin B6 and 3.8 times more Vitamin B9 than Roasted Japanese Chestnuts.
• While 7 oz of Roasted Japanese Chestnuts contain 21.5 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 Roasted 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 Roasted Japanese Chestnuts:

• 7 ounces of Sunflower Seed Flour have 3.3 times more Calcium, 2.3 times more Copper, 3.2 times more Iron, 5.4 times more Magnesium, 7.4 times more Phosphorus and 3.5 times more Zinc than Roasted Japanese Chestnuts.
• While 7 oz of Roasted Japanese Chestnuts contain 6.4 times more Potassium than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Roasted Japanese Chestnuts contain similar levels of Manganese per seven ounces.
• 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 1.6 times more Energy, 4.7 times more Omega 6 and 16.2 times more Protein than Roasted Japanese Chestnuts.
• While 7 oz of Roasted Japanese Chestnuts contain 1.3 times more Carbohydrate than Partially Defatted Sunflower Seed Flour.
• 7 ounces of Roasted Japanese Chestnuts provide inadequate amounts of Omega 6
• Both Partially Defatted Sunflower Seed Flour as well as Roasted Japanese Chestnuts provide inadequate amounts of Omega 3 in seven ounces.