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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Dried Japanese Chestnuts	6%	3%	91%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Dried Japanese Chestnuts	Recommended Dietary Allowance
Energy	40.5% 1175kcal	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	44% 14g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	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	35% 45.4g	124% 162g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	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	0% 0g	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	% 1.47g	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	NA	38g per day for Men 19-50 years
Protein	71% 40g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Oil 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	53% 0.64mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Dried Japanese Chestnuts	Recommended Dietary Allowance
Calcium	17.3% 173mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	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	106% 8.5mg	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	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	323% 2260mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	45% 1524mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	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	94% 10.3mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	0.53% 19.8g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 14.4 times more Vitamin B5, 1.2 times more Vitamin B6 and 2.1 times more Vitamin B9 than Dried Japanese Chestnuts.
• While Dried Japanese Chestnuts contain 2.5 times more Vitamin B1, 1.4 times more Vitamin B2 and 55.7 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Dried Japanese Chestnuts have similar amounts of Vitamin B3 per 7 oz.
• Both Oil Roasted 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 Oil Roasted Sunflower Seeds vs Dried Japanese Chestnuts:

• Oil Roasted Sunflower Seed Kernels have 1.2 times more Calcium, 1.4 times more Copper, 1.3 times more Iron, 6.7 times more Phosphorus and 2 times more Zinc than Dried Japanese Chestnuts.
• While Dried Japanese Chestnuts contain 1.8 times more Manganese, 1.6 times more Potassium and 11.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Dried Japanese Chestnuts have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Sunflower Seed Kernels have 1.6 times more Energy, 41.4 times more Fat, 38.6 times more Saturated Fat, 2.6 times more Omega 3, 118.8 times more Omega 6 and 3.8 times more Protein than Dried Japanese Chestnuts.
• While Dried Japanese Chestnuts contain 3.6 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Dried Japanese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.