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Comparing Nutrients in 100 grams Sunflower SeedsVS Dried peeled European Chestnuts

Macros Ratio

Protein Fat Carbs

Sunflower Seeds
13%
74%
13%
Dried peeled European Chestnuts
5%
10%
85%
100 g ▼

Macro Nutrients

20%584kcal
Energy
12.7%369kcal
584 kcalvs369 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
53%51.5g
Fat
4.03%3.9g
51.5 gvs3.9 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
14%4.46g
Saturated Fat
2.3%0.74g
4.46 gvs0.74 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
3.75%0.06g
Omega 3
10.3%0.17g
0.06 gvs0.17 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
136%23g
Omega 6
8.12%1.4g
23 gvs1.4 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
15.4%20g
Carbohydrate
60.3%78.4g
20 gvs78.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
3.6%2.62g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.62 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%2.5g
Sucrose
NA
2.5 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
22.6%8.6g
Fiber
NA
8.6 gvsNA g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
37%20.8g
Protein
8.95%5g
20.8 gvs5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.33%3μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
3 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
123%1.48mg
Vitamin B1
29.5%0.35mg
Thiamine
1.48 mgvs0.35 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
27.3%0.36mg
Vitamin B2
4.15%0.054mg
Riboflavin
0.36 mgvs0.054 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
52%8.34mg
Vitamin B3
5.34%0.85mg
Niacin, nicotinic acid, niacinamide
8.34 mgvs0.85 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
22.6%1.13mg
Vitamin B5
18%0.9mg
Pantothenic acid
1.13 mgvs0.9 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
103%1.35mg
Vitamin B6
51.2%0.67mg
Pyridoxine
1.35 mgvs0.67 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
56.8%227μg
Vitamin B9
27.5%110μg
Folates and Folic Acid
227 μgvs110 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
1.56%1.4mg
Vitamin C
16.8%15mg
Ascorbic acid
1.4 mgvs15 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
234%35mg
Vitamin E
NA
Tocopherols and Tocotrienols
35 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
0%0μg
Vitamin K
NA
Phytomenadione or phylloquinone
0 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

7.8%78mg
Calcium
6.4%64mg
78 mgvs64 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
200%1.8mg
Copper
72.6%0.65mg
1.8 mgvs0.65 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
65.6%5.25mg
Iron
30%2.4mg
5.25 mgvs2.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
77.4%325mg
Magnesium
17.6%74mg
325 mgvs74 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
84.8%1.95mg
Manganese
51.4%1.2mg
1.95 mgvs1.2 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
94%660mg
Phosphorus
19.6%137mg
660 mgvs137 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
19%645mg
Potassium
29%991mg
645 mgvs991 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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96%53μg
Selenium
NA
53 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.6%9mg
Sodium
2.47%37mg
9 mgvs37 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
45.5%5mg
Zinc
3.2%0.35mg
5 mgvs0.35 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.13%4.73g
Water
0.24%9g
4.73 gvs9 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 100 grams of Sunflower Seeds vs Dried peeled European Chestnuts:
Comparing minerals per 100 grams for Sunflower Seeds vs Dried peeled European Chestnuts:
Comparison of macro-nutrients per 100 grams:



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