Comparing Nutrients in 100 grams Dried European Chestnuts VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried European Chestnuts	7%	11%	82%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Dried European Chestnuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	13% 374kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.45g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.84g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	11.8% 0.19g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	9.24% 1.57g	201% 34.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.5% 77.3g	17.6% 23g	130g per day for Men 19-50 years
Sugars	NA	4.3% 3.1g	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	0% 0g	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	% 0.74g	g per day for Men 19-50 years
Sucrose	NA	% 2.37g	g per day for Men 19-50 years
Fiber	30.8% 11.7g	28% 10.6g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Dried European Chestnuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.6% 0.3mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	61% 0.79mg	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	27.3% 109μg	58.5% 234μg	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	16.7% 15mg	1.22% 1.1mg	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	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried European Chestnuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.7% 67mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	72.2% 0.65mg	200% 1.8mg	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	29.8% 2.38mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	17.6% 74mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	56.5% 1.3mg	90% 2.08mg	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	25% 175mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	29% 986mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	3.27% 1.8μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	2.47% 37mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.26% 9.45g	0.042% 1.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dried European Chestnuts vs Oil Roasted Sunflower Seeds:

• Dried European Chestnuts have 1.3 times more Vitamin B2 and 13.6 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.9 times more Vitamin B3, 7.7 times more Vitamin B5 and 2.1 times more Vitamin B9 than Dried European Chestnuts.
• Both Dried European Chestnuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B6 per 100 g.
• Both Dried European Chestnuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Dried European Chestnuts vs Oil Roasted Sunflower Seeds:

• Dried European Chestnuts have 2 times more Potassium and 12.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Calcium, 2.8 times more Copper, 1.8 times more Iron, 1.7 times more Magnesium, 1.6 times more Manganese, 6.5 times more Phosphorus, 43.4 times more Selenium and 14.9 times more Zinc than Dried European Chestnuts.

Comparison of macro-nutrients per 100 grams:

• Dried European Chestnuts have 2.3 times more Omega 3 and 3.4 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 11.5 times more Fat, 8.4 times more Saturated Fat, 21.8 times more Omega 6 and 3.1 times more Protein than Dried European Chestnuts.
• Both Dried European Chestnuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Fiber per 100 g.
• Both Dried European Chestnuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.