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Comparing Nutrients in 100 grams Dried European ChestnutsVSSunflower Seeds

Macros Ratio

Protein Fat Carbs

Dried European Chestnuts
7%
11%
82%
Sunflower Seeds
13%
74%
13%
100 g ▼

Macro Nutrients

Dried European ChestnutsvsSunflower Seeds
13%
Energy
20%
374 kcalvs584 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
4.6%
Fat
53%
4.45 gvs51.5 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
11.4%
Protein
37%
6.4 gvs20.8 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
59.5%
Carbohydrate
15.4%
77.3 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
30.8%
Fiber
22.6%
11.7 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
2.6%
Saturated Fat
14%
0.84 gvs4.46 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
11.8%
Omega 3
3.75%
0.19 gvs0.06 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
9.24%
Omega 6
136%
1.57 gvs23 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
0.26%
Water
0.13%
9.45 gvs4.73 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

Dried European ChestnutsvsSunflower Seeds
0%
Vitamin A
0.33%
0 μgvs3 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
24.6%
Thiamine
123%
0.3 mgvs1.48 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
27.7%
Vitamin B2
27.3%
0.36 mgvs0.36 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
5.3%
Vitamin B3
52%
0.85 mgvs8.34 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
51%
Vitamin B6
103%
0.66 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
16.7%
Vitamin C
1.56%
15 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
27.3%
Folate
56.8%
109 μgvs227 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

Dried European ChestnutsvsSunflower Seeds
6.7%
Calcium
7.8%
67 mgvs78 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
72.2%
Copper
200%
0.65 mgvs1.8 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
29.8%
Iron
65.6%
2.38 mgvs5.25 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
17.6%
Magnesium
77.4%
74 mgvs325 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
56.5%
Manganese
84.8%
1.3 mgvs1.95 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
25%
Phosphorus
94%
175 mgvs660 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
29%
Potassium
19%
986 mgvs645 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
3.27%
Selenium
96%
1.8 μgvs53 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
2.47%
Sodium
0.6%
37 mgvs9 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
3.2%
Zinc
45.5%
0.35 mgvs5 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dried European Chestnuts vs Sunflower Seeds:
Dried European Chestnuts have 10.7 times more Vitamin C than Dried Sunflower Seed Kernels. While Dried Sunflower Seed Kernels contain 5 times more Thiamine, 9.8 times more Vitamin B3, 2 times more Vitamin B6 and 2.1 times more Folate than Dried European Chestnuts. Both Dried European Chestnuts and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 100 g.

Comparing minerals per 100 grams for Dried European Chestnuts vs Sunflower Seeds:
Dried European Chestnuts have 1.5 times more Potassium and 4.1 times more Sodium than Dried Sunflower Seed Kernels. While Dried Sunflower Seed Kernels contain 2.8 times more Copper, 2.2 times more Iron, 4.4 times more Magnesium, 1.5 times more Manganese, 3.8 times more Phosphorus, 29.4 times more Selenium and 14.3 times more Zinc than Dried European Chestnuts. Both Dried European Chestnuts and Dried Sunflower Seed Kernels have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:
Dried European Chestnuts have 3.9 times more Carbohydrate, 1.4 times more Fiber and 3.1 times more Omega 3 than Dried Sunflower Seed Kernels. While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 11.6 times more Fat, 3.3 times more Protein, 5.3 times more Saturated Fat and 14.7 times more Omega 6 than Dried European Chestnuts.




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