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

Macros Ratio

	Protein	Fat	Carbs
Dried Japanese Chestnuts	6%	3%	91%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Dried Japanese Chestnuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	12.4% 360kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	1.28% 1.24g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	1.94% 0.031g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	62.6% 81.4g	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	NA	28% 10.6g	38g per day for Men 19-50 years
Protein	9.38% 5.25g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Dried Japanese Chestnuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.62% 0.48mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.7% 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	68% 61.3mg	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 Japanese Chestnuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.2% 72mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	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	42.3% 3.38mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	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	24% 169mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	22.6% 768mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	NA	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	23.4% 2.57mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.27% 9.96g	0.042% 1.54g	3700g per day for Men 19-50 years

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

• Dried Japanese Chestnuts have 2.5 times more Vitamin B1, 1.4 times more Vitamin B2 and 55.7 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 14.4 times more Vitamin B5 and 2.1 times more Vitamin B9 than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3 and Vitamin B6 per 100 g.
• Both Dried Japanese 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 Japanese Chestnuts vs Oil Roasted Sunflower Seeds:

• Dried Japanese Chestnuts have 1.8 times more Manganese, 1.6 times more Potassium and 11.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Copper, 1.3 times more Iron, 6.7 times more Phosphorus and 2 times more Zinc than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium and Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Japanese Chestnuts have 3.6 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 41.4 times more Fat, 38.6 times more Saturated Fat, 2.6 times more Omega 3, 118.8 times more Omega 6 and 3.8 times more Protein than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.