Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Boiled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Boiled European Chestnuts	6%	9%	85%

Macro Nutrients

	Roasted Sunflower Seeds	Boiled European Chestnuts	Recommended Dietary Allowance
Energy	40% 1155kcal	8.96% 260kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	2.82% 2.74g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	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	36.7% 47.8g	42.4% 55g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	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	58% 22g	NA	38g per day for Men 19-50 years
Protein	68.5% 38.4g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Boiled European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	24.5% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	9.07% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	118% 470μg	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	3.1% 2.78mg	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	345% 51.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Boiled European Chestnuts	Recommended Dietary Allowance
Calcium	14% 139mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	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	94% 7.54mg	43% 3.43mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	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	327% 2292mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	41.7% 1419mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	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	95% 10.5mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	3.66% 135g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Boiled European Chestnuts:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.4 times more Vitamin B2, 9.6 times more Vitamin B3, 22.3 times more Vitamin B5, 3.5 times more Vitamin B6 and 6.2 times more Vitamin B9 than Boiled and Steamed European Chestnuts.
• While Boiled and Steamed European Chestnuts contain 1.4 times more Vitamin B1 and 19.1 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled and Steamed European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Boiled European Chestnuts:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Calcium, 3.9 times more Copper, 2.2 times more Iron, 2.4 times more Magnesium, 2.5 times more Manganese, 11.7 times more Phosphorus and 21.2 times more Zinc than Boiled and Steamed European Chestnuts.
• While Boiled and Steamed European Chestnuts contain 9 times more Sodium and 56.8 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Boiled and Steamed European Chestnuts have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.4 times more Energy, 36.1 times more Fat, 20.1 times more Saturated Fat, 67.3 times more Omega 6 and 9.7 times more Protein than Boiled and Steamed European Chestnuts.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Boiled and Steamed European Chestnuts have similar amounts of Omega 3 and Carbohydrate per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled and Steamed European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.