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

Macros Ratio

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

Macro Nutrients

	Toasted Sunflower Seeds	Dried Japanese Chestnuts	Recommended Dietary Allowance
Energy	42.4% 1228kcal	24.6% 714kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	2.54% 2.46g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	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	31.4% 41g	124% 162g	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	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	53.7% 0.64mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 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% 472μg	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	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 Japanese Chestnuts	Recommended Dietary Allowance
Calcium	11.3% 113mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	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	169% 13.5mg	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	328% 2298mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	45% 1524mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.53% 19.8g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Toasted Sunflower Seeds versus 7 oz of Dried 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 Dried Japanese Chestnuts:

• 7 ounces of Toasted Sunflower Seeds have 14.7 times more Vitamin B5, 1.2 times more Vitamin B6 and 2.2 times more Vitamin B9 than Dried Japanese Chestnuts.
• While 7 oz of Dried Japanese Chestnuts contain 2.5 times more Vitamin B1, 1.3 times more Vitamin B2 and 43.8 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Dried Japanese Chestnuts provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Dried 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 Dried Japanese Chestnuts:

• 7 ounces of Toasted Sunflower Seeds have 1.4 times more Copper, 2 times more Iron, 6.9 times more Phosphorus and 2.1 times more Zinc than Dried Japanese Chestnuts.
• While 7 oz of Dried Japanese Chestnuts contain 1.3 times more Calcium, 1.8 times more Manganese, 1.6 times more Potassium and 11.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Dried Japanese Chestnuts contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 1.7 times more Energy, 45.8 times more Fat, 32.5 times more Saturated Fat, 2.5 times more Omega 3, 129.8 times more Omega 6 and 3.3 times more Protein than Dried Japanese Chestnuts.
• While 7 oz of Dried Japanese Chestnuts contain 4 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of Dried Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6