Comparing Nutrients in 100 grams Sunflower Seed Flour VS Roasted Japanese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Roasted Japanese Chestnuts	6%	4%	90%

Macro Nutrients

	Sunflower Seed Flour	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Energy	11.2% 326kcal	6.93% 201kcal	2900kcal per day for Men 19-50 years
Fat	1.66% 1.6g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.6% 36g	34.7% 45g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13.7% 5.2g	NA	38g per day for Men 19-50 years
Protein	86% 48g	5.3% 2.97g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	266% 3.2mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.7% 7.3mg	4.38% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.6mg	9.3% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.75mg	32% 0.42mg	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	55.5% 222μg	14.8% 59μg	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	1.44% 1.3mg	31% 28mg	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	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 Flour	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Calcium	11.4% 114mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	81% 0.73mg	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	82.8% 6.62mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	15.2% 64mg	420mg per day for Men 19-50 years
Manganese	86% 1.98mg	89.8% 2.07mg	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	98% 689mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	1.97% 67mg	12.6% 427mg	3400mg per day for Men 19-50 years
Selenium	106% 58.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	45% 4.95mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	0.2% 7.47g	1.35% 50g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Roasted Japanese Chestnuts per 100 g

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

Lets compare vitamin content per 100 grams of Sunflower Seed Flour vs Roasted Japanese Chestnuts:

• 100 grams of Sunflower Seed Flour have 7.1 times more Vitamin B1, 10.4 times more Vitamin B3, 14.2 times more Vitamin B5, 1.8 times more Vitamin B6 and 3.8 times more Vitamin B9 than Roasted Japanese Chestnuts.
• While 100 g of Roasted Japanese Chestnuts contain 21.5 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• 100 grams of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Partially Defatted Sunflower Seed Flour as well as Roasted Japanese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Sunflower Seed Flour vs Roasted Japanese Chestnuts:

• 100 grams of Sunflower Seed Flour have 3.3 times more Calcium, 2.3 times more Copper, 3.2 times more Iron, 5.4 times more Magnesium, 7.4 times more Phosphorus and 3.5 times more Zinc than Roasted Japanese Chestnuts.
• While 100 g of Roasted Japanese Chestnuts contain 6.4 times more Potassium than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Roasted Japanese Chestnuts contain similar levels of Manganese per 100 grams.
• 100 grams of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sunflower Seed Flour have 1.6 times more Energy, 4.7 times more Omega 6 and 16.2 times more Protein than Roasted Japanese Chestnuts.
• While 100 g of Roasted Japanese Chestnuts contain 1.3 times more Carbohydrate than Partially Defatted Sunflower Seed Flour.
• 100 grams of Roasted Japanese Chestnuts provide inadequate amounts of Omega 6
• Both Partially Defatted Sunflower Seed Flour as well as Roasted Japanese Chestnuts provide inadequate amounts of Omega 3 in 100 grams.