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Comparing Nutrients in 100 grams Boiled Chinese ChestnutsVSSunflower Seeds

Macros Ratio

Protein Fat Carbs

Boiled Chinese Chestnuts
8%
4%
88%
Sunflower Seeds
13%
74%
13%
100 g ▼

Macro Nutrients

Boiled Chinese ChestnutsvsSunflower Seeds
5.28%
Energy
20%
153 kcalvs584 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
0.78%
Fat
53%
0.76 gvs51.5 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
5.14%
Protein
37%
2.88 gvs20.8 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
26%
Carbohydrate
15.4%
33.6 gvs20 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
NA
Sugars
3.6%
NA gvs2.62 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
NA
Fiber
22.6%
NA gvs8.6 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
0.35%
Saturated Fat
14%
0.11 gvs4.46 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
1.2%
Omega 3
3.75%
0.019 gvs0.06 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
1.04%
Omega 6
136%
0.18 gvs23 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
1.66%
Water
0.13%
61.6 gvs4.73 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

Boiled Chinese ChestnutsvsSunflower Seeds
0.78%
Vitamin A
0.33%
7 μgvs3 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
9.17%
Thiamine
123%
0.11 mgvs1.48 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
9.46%
Vitamin B2
27.3%
0.12 mgvs0.36 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
3.43%
Vitamin B3
52%
0.55 mgvs8.34 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
21.6%
Vitamin B6
103%
0.28 mgvs1.35 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
27.4%
Vitamin C
1.56%
24.7 mgvs1.4 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
NA
Vitamin E
234%
NA mgvs35 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
NA
Vitamin K
0%
NA μgvs0 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
11.5%
Folate
56.8%
46 μgvs227 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

Boiled Chinese ChestnutsvsSunflower Seeds
1.2%
Calcium
7.8%
12 mgvs78 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
27.7%
Copper
200%
0.25 mgvs1.8 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
12%
Iron
65.6%
0.97 mgvs5.25 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
14%
Magnesium
77.4%
58 mgvs325 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
47.7%
Manganese
84.8%
1.1 mgvs1.95 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
9.43%
Phosphorus
94%
66 mgvs660 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
9%
Potassium
19%
306 mgvs645 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
NA
Selenium
96%
NA μgvs53 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
0.13%
Sodium
0.6%
2 mgvs9 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
5.45%
Zinc
45.5%
0.6 mgvs5 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Chinese Chestnuts vs Sunflower Seeds:
Boiled and Steamed Chinese Chestnuts have 17.6 times more Vitamin C than Dried Sunflower Seed Kernels. While Dried Sunflower Seed Kernels contain 13.5 times more Thiamine, 2.9 times more Vitamin B2, 15.2 times more Vitamin B3, 4.8 times more Vitamin B6 and 4.9 times more Folate than Boiled and Steamed Chinese Chestnuts. Both Boiled and Steamed Chinese Chestnuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A in 100 g.

Comparing minerals per 100 grams for Boiled Chinese Chestnuts vs Sunflower Seeds:
Dried Sunflower Seed Kernels contain 6.5 times more Calcium, 7.2 times more Copper, 5.4 times more Iron, 5.6 times more Magnesium, 1.8 times more Manganese, 10 times more Phosphorus, 2.1 times more Potassium and 8.3 times more Zinc than Boiled and Steamed Chinese Chestnuts.

Comparison of macro-nutrients per 100 grams:
Boiled and Steamed Chinese Chestnuts have 1.7 times more Carbohydrate and 13 times more Water than Dried Sunflower Seed Kernels. While Dried Sunflower Seed Kernels contain 3.8 times more Energy, 67.7 times more Fat, 7.2 times more Protein, 39.8 times more Saturated Fat, 3.2 times more Omega 3 and 130.2 times more Omega 6 than Boiled and Steamed Chinese Chestnuts.




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