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Comparing Nutrients in 100 grams Oil Roasted Sunflower SeedsVS Dried Japanese Chestnuts

Macros Ratio

Protein Fat Carbs

Oil Roasted Sunflower Seeds
13%
73%
14%
Dried Japanese Chestnuts
6%
3%
91%
100 g ▼

Macro Nutrients

20.4%592kcal
Energy
12.4%360kcal
592 kcalvs360 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
53%51.3g
Fat
1.28%1.24g
51.3 gvs1.24 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
0.57%0.18g
7.07 gvs0.18 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
5.06%0.081g
Omega 3
1.94%0.031g
0.081 gvs0.031 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
201%34.2g
Omega 6
1.7%0.29g
34.2 gvs0.29 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
62.6%81.4g
23 gvs81.4 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
NA
10.6 gvsNA g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
36%20g
Protein
9.38%5.25g
20 gvs5.25 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0.44%4μg
RAE, retinol activity equivalents
0 μgvs4 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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26.7%0.32mg
Vitamin B1
67%0.8mg
Thiamine
0.32 mgvs0.8 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
29.2%0.38mg
Riboflavin
0.28 mgvs0.38 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
22%3.5mg
Niacin, nicotinic acid, niacinamide
4.13 mgvs3.5 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
9.62%0.48mg
Pantothenic acid
6.94 mgvs0.48 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
50.7%0.66mg
Pyridoxine
0.79 mgvs0.66 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
27.3%109μg
Folates and Folic Acid
234 μgvs109 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
68%61.3mg
Ascorbic acid
1.1 mgvs61.3 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
7.2%72mg
87 mgvs72 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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200%1.8mg
Copper
146%1.3mg
1.8 mgvs1.3 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
42.3%3.38mg
4.3 mgvs3.38 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
30.2%127mg
Magnesium
27.4%115mg
127 mgvs115 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
90%2.08mg
Manganese
161%3.7mg
2.08 mgvs3.7 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
24%169mg
1139 mgvs169 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
14.2%483mg
Potassium
22.6%768mg
483 mgvs768 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
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
2.27%34mg
3 mgvs34 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
23.4%2.57mg
5.2 mgvs2.57 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
0.27%9.96g
1.54 gvs9.96 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 Oil Roasted Sunflower Seeds vs Dried Japanese Chestnuts:
Comparing minerals per 100 grams for Oil Roasted Sunflower Seeds vs Dried Japanese Chestnuts:
Comparison of macro-nutrients per 100 grams:



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