Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Boiled Japanese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Boiled Japanese Chestnuts	6%	3%	91%

Macro Nutrients

	Toasted Sunflower Seeds	Boiled Japanese Chestnuts	Recommended Dietary Allowance
Energy	42.4% 1228kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	0.53% 0.089g	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	19.3% 25g	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	2.9% 1.63g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Boiled Japanese 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	53.7% 0.64mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	6.73% 1.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	2.98% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	15.6% 0.2mg	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	8.43% 33.7μg	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	21% 19mg	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	Boiled Japanese Chestnuts	Recommended Dietary Allowance
Calcium	11.3% 113mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	45% 0.4mg	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	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	49.7% 1.14mg	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	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	6.95% 236mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.054% 2g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Boiled Japanese Chestnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Toasted Sunflower Seeds versus 7 oz of Boiled Japanese Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Toasted Sunflower Seeds have 2.6 times more Vitamin B1, 4.8 times more Vitamin B2, 7.7 times more Vitamin B3, 94.1 times more Vitamin B5, 7.9 times more Vitamin B6 and 14 times more Vitamin B9 than Boiled Japanese Chestnuts.
• While 7 oz of Boiled and Steamed Japanese Chestnuts contain 6.8 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• 7 ounces of Boiled Japanese Chestnuts have insufficient amounts of Vitamin B5
• Both Toasted Sunflower Seed Kernels no Salt as well as Boiled and Steamed Japanese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Toasted Sunflower Seeds have 5.2 times more Calcium, 9 times more Copper, 12.8 times more Iron, 7.2 times more Magnesium, 3.7 times more Manganese, 44.5 times more Phosphorus, 4.1 times more Potassium and 13.3 times more Zinc than Boiled Japanese Chestnuts.
• While 7 oz of Boiled and Steamed Japanese Chestnuts contain 86 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of Boiled Japanese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 11.1 times more Energy, 298.9 times more Fat, 212.6 times more Saturated Fat, 15.8 times more Omega 3, 830.9 times more Omega 6, 1.6 times more Carbohydrate and 21 times more Protein than Boiled Japanese Chestnuts.
• 7 ounces of Boiled Japanese Chestnuts provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein