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Comparing Nutrients in 100 grams Oil Roasted Sunflower SeedsVS Raw European Chestnuts

Macros Ratio

Protein Fat Carbs

Oil Roasted Sunflower Seeds
13%
73%
14%
Raw European Chestnuts
5%
10%
85%
100 g ▼

Macro Nutrients

20.4%592kcal
Energy
7.34%213kcal
592 kcalvs213 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
53%51.3g
Fat
2.33%2.26g
51.3 gvs2.26 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
22%7.07g
Saturated Fat
1.33%0.43g
7.07 gvs0.43 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.06%0.081g
Omega 3
5.94%0.095g
0.081 gvs0.095 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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201%34.2g
Omega 6
4.7%0.8g
34.2 gvs0.8 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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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
17.6%23g
Carbohydrate
35%45.5g
23 gvs45.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
4.3%3.1g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.1 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
0%0g
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]
0 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.74g
Glucose
NA
0.74 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%2.37g
Sucrose
NA
2.37 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
28%10.6g
Fiber
21.3%8.1g
10.6 gvs8.1 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
36%20g
Protein
4.32%2.42g
20 gvs2.42 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0.11%1μg
RAE, retinol activity equivalents
0 μgvs1 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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26.7%0.32mg
Vitamin B1
20%0.24mg
Thiamine
0.32 mgvs0.24 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
21.5%0.28mg
Vitamin B2
13%0.17mg
Riboflavin
0.28 mgvs0.17 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
26%4.13mg
Vitamin B3
7.37%1.18mg
Niacin, nicotinic acid, niacinamide
4.13 mgvs1.18 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
139%6.94mg
Vitamin B5
10%0.51mg
Pantothenic acid
6.94 mgvs0.51 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
61%0.79mg
Vitamin B6
29%0.38mg
Pyridoxine
0.79 mgvs0.38 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
58.5%234μg
Vitamin B9
15.5%62μg
Folates and Folic Acid
234 μgvs62 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.22%1.1mg
Vitamin C
47.8%43mg
Ascorbic acid
1.1 mgvs43 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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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
242%36.3mg
Vitamin E
NA
Tocopherols and Tocotrienols
36.3 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
2.6%3.1μg
Vitamin K
NA
Phytomenadione or phylloquinone
3.1 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

8.7%87mg
Calcium
2.7%27mg
87 mgvs27 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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200%1.8mg
Copper
49.7%0.45mg
1.8 mgvs0.45 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
53.5%4.3mg
Iron
12.6%1mg
4.3 mgvs1 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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30.2%127mg
Magnesium
7.6%32mg
127 mgvs32 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
90%2.08mg
Manganese
41.4%0.95mg
2.08 mgvs0.95 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
163%1139mg
Phosphorus
13.3%93mg
1139 mgvs93 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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14.2%483mg
Potassium
15.2%518mg
483 mgvs518 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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142%78.2μg
Selenium
NA
78.2 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.2%3mg
Sodium
0.2%3mg
3 mgvs3 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
47.4%5.2mg
Zinc
4.73%0.52mg
5.2 mgvs0.52 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.042%1.54g
Water
1.3%48.7g
1.54 gvs48.7 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Oil Roasted Sunflower Seeds vs Raw European Chestnuts:
Comparing minerals per 100 grams for Oil Roasted Sunflower Seeds vs Raw European Chestnuts:
Comparison of macro-nutrients per 100 grams:



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