Comparing Nutrients in 7 ounces Sunflower Seeds VS Dried Japanese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Dried Japanese Chestnuts	6%	3%	91%

Macro Nutrients

	Sunflower Seeds	Dried Japanese Chestnuts	Recommended Dietary Allowance
Energy	40% 1159kcal	24.6% 714kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	2.54% 2.46g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	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	30.5% 39.7g	124% 162g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	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	% 4.96g	NA	g per day for Men 19-50 years
Fiber	45% 17g	NA	38g per day for Men 19-50 years
Protein	73.6% 41.2g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dried Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	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	113% 450μg	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	3.1% 2.78mg	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	465% 69.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Dried Japanese Chestnuts	Recommended Dietary Allowance
Calcium	15.5% 155mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	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	130% 10.4mg	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	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	187% 1310mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	45% 1524mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.53% 19.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Dried Japanese Chestnuts:

• Dried Sunflower Seed Kernels have 1.8 times more Vitamin B1, 2.4 times more Vitamin B3, 2.3 times more Vitamin B5, 2 times more Vitamin B6 and 2.1 times more Vitamin B9 than Dried Japanese Chestnuts.
• While Dried Japanese Chestnuts contain 43.8 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Japanese Chestnuts have similar amounts of Vitamin B2 per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Dried Japanese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Dried Japanese Chestnuts:

• Dried Sunflower Seed Kernels have 1.4 times more Copper, 1.6 times more Iron, 2.8 times more Magnesium, 3.9 times more Phosphorus and 1.9 times more Zinc than Dried Japanese Chestnuts.
• While Dried Japanese Chestnuts contain 1.9 times more Manganese and 3.8 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Japanese Chestnuts have similar amounts of Calcium and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 1.6 times more Energy, 41.5 times more Fat, 24.3 times more Saturated Fat, 1.9 times more Omega 3, 80 times more Omega 6 and 4 times more Protein than Dried Japanese Chestnuts.
• While Dried Japanese Chestnuts contain 4.1 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Dried Japanese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.