Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Dried peeled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Dried peeled European Chestnuts	5%	10%	85%

Macro Nutrients

	Toasted Sunflower Seeds	Dried peeled European Chestnuts	Recommended Dietary Allowance
Energy	42.4% 1228kcal	25.3% 732kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	8% 7.76g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	4.56% 1.46g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	20.5% 0.33g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	16% 2.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.4% 41g	120% 156g	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	60% 23g	NA	38g per day for Men 19-50 years
Protein	61% 34g	17.8% 9.94g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Dried peeled European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	58.5% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	35.8% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	102% 1.32mg	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% 472μg	54.6% 218μg	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	33.3% 30mg	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

	Toasted Sunflower Seeds	Dried peeled European Chestnuts	Recommended Dietary Allowance
Calcium	11.3% 113mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	144% 1.3mg	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	169% 13.5mg	59.3% 4.74mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	102% 2.35mg	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	328% 2298mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	58% 1967mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	4.9% 73.4mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Toasted Sunflower Seeds vs Dried peeled European Chestnuts:

• Toasted Sunflower Seed Kernels no Salt have 5.3 times more Vitamin B2, 4.9 times more Vitamin B3, 7.8 times more Vitamin B5, 1.2 times more Vitamin B6 and 2.2 times more Vitamin B9 than Dried peeled European Chestnuts.
• While Dried peeled European Chestnuts contain 10.8 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Dried peeled European Chestnuts have similar amounts of Vitamin B1 per 7 oz.
• Both Toasted Sunflower Seed Kernels no Salt as well as Dried peeled European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Toasted Sunflower Seeds vs Dried peeled European Chestnuts:

• Toasted Sunflower Seed Kernels no Salt have 2.8 times more Copper, 2.8 times more Iron, 1.7 times more Magnesium, 1.8 times more Manganese, 8.5 times more Phosphorus and 15.1 times more Zinc than Dried peeled European Chestnuts.
• While Dried peeled European Chestnuts contain 2 times more Potassium and 12.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Dried peeled European Chestnuts have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Toasted Sunflower Seed Kernels no Salt have 1.7 times more Energy, 14.5 times more Fat, 8.1 times more Saturated Fat, 27.1 times more Omega 6 and 3.4 times more Protein than Dried peeled European Chestnuts.
• While Dried peeled European Chestnuts contain 2.1 times more Omega 3 and 3.8 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Dried peeled European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.