Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Dried Japanese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Dried Japanese Chestnuts	6%	3%	91%

Macro Nutrients

	Roasted Sunflower Seeds	Dried Japanese Chestnuts	Recommended Dietary Allowance
Energy	40% 1155kcal	24.6% 714kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	2.54% 2.46g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	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	36.7% 47.8g	124% 162g	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	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Dried Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	118% 470μg	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	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	Dried Japanese Chestnuts	Recommended Dietary Allowance
Calcium	14% 139mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	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	94% 7.54mg	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	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	327% 2292mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	45% 1524mg	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	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.53% 19.8g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2 times more Vitamin B3, 14.6 times more Vitamin B5, 1.2 times more Vitamin B6 and 2.2 times more Vitamin B9 than Dried Japanese Chestnuts.
• While Dried Japanese Chestnuts contain 7.6 times more Vitamin B1, 1.5 times more Vitamin B2 and 43.8 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds vs Dried Japanese Chestnuts:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Copper, 6.8 times more Phosphorus and 2.1 times more Zinc than Dried Japanese Chestnuts.
• While Dried Japanese Chestnuts contain 1.8 times more Manganese and 11.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dried Japanese Chestnuts have similar amounts of Calcium, Iron, Magnesium and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Energy, 40.2 times more Fat, 28.5 times more Saturated Fat, 2.2 times more Omega 3, 113.8 times more Omega 6 and 3.7 times more Protein than Dried Japanese Chestnuts.
• While Dried Japanese Chestnuts contain 3.4 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dried Japanese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.