Comparing Nutrients in 100 grams Sunflower Seed Butter VS Boiled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Boiled European Chestnuts	6%	9%	85%

Macro Nutrients

	Sunflower Seed Butter	Boiled European Chestnuts	Recommended Dietary Allowance
Energy	21.3% 617kcal	4.5% 131kcal	2900kcal per day for Men 19-50 years
Fat	57% 55.2g	1.42% 1.38g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.68g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	57.3% 9.74g	2.86% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	21.4% 27.8g	130g per day for Men 19-50 years
Sugars	14.5% 10.5g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 10.5g	NA	g per day for Men 19-50 years
Fiber	15% 5.7g	NA	38g per day for Men 19-50 years
Protein	31% 17.3g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Boiled European Chestnuts	Recommended Dietary Allowance
Vitamin A	NA	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	12.3% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	4.57% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	6.32% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	18% 0.23mg	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	59.3% 237μg	9.5% 38μg	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% 2.7mg	29.7% 26.7mg	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	153% 23mg	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

	Sunflower Seed Butter	Boiled European Chestnuts	Recommended Dietary Allowance
Calcium	6.4% 64mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	52.4% 0.47mg	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	51.5% 4.12mg	21.6% 1.73mg	8mg per day for Men 19-50 years
Magnesium	74% 311mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	90% 2.07mg	37% 0.85mg	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	95% 666mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	21% 715mg	3400mg per day for Men 19-50 years
Selenium	190% 104μg	NA	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	2.27% 0.25mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	1.84% 68g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Boiled European Chestnuts per 100 g

Compare the macro and micronutrient content in 100 g of Sunflower Seed Butter versus 100 g of Boiled European Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Sunflower Seed Butter vs Boiled European Chestnuts:

• 100 grams of Sunflower Seed Butter have 1.6 times more Vitamin B2, 9.2 times more Vitamin B3, 3.7 times more Vitamin B5, 2.4 times more Vitamin B6 and 6.2 times more Vitamin B9 than Boiled European Chestnuts.
• While 100 g of Boiled and Steamed European Chestnuts contain 2.8 times more Vitamin B1 and 9.9 times more Vitamin C than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt as well as Boiled and Steamed European Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Sunflower Seed Butter vs Boiled European Chestnuts:

• 100 grams of Sunflower Seed Butter have 1.4 times more Calcium, 3.4 times more Copper, 2.4 times more Iron, 5.8 times more Magnesium, 2.4 times more Manganese, 6.7 times more Phosphorus and 19.6 times more Zinc than Boiled European Chestnuts.
• Both Sunflower Seed Butter and Boiled European Chestnuts contain similar levels of Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sunflower Seed Butter have 4.7 times more Energy, 40 times more Fat, 18 times more Saturated Fat, 20 times more Omega 6 and 8.6 times more Protein than Boiled European Chestnuts.
• Both Sunflower Seed Butter and Boiled European Chestnuts offer comparable quantities of Omega 3 and Carbohydrate per 100 grams.