CALORIC DENSITY
Chestnuts, chinese, raw
Sunflower seeds, kernels, tstd, wo/salt
2.24
6.19
12093
12039
First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
Protein = 4g
Protein = 6g
Carbohydrates = 44g
Carbohydrates = 7g
Fat = 1g
Fat = 18g
Fiber = 0g
Fiber = 4g
Monounsaturated = 1g
Monounsaturated = 4g
Polyunsaturated = 0g
Polyunsaturated = 12g
Saturated Fat = 0g
Saturated Fat = 2g
Protein 4g 6g Carbohydrate 44g 7g Fiber 0g 4g Fat 1g 18g Monounsat. Fat 1g 18g Polyunsat. Fat 0g 12g Saturated Fat 0g 2g
Note: the chart below maxes out at 20, so you can see better.
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
Choline = 0%
Choline = 0%
Vitamin A = 1%
Vitamin A = 0%
Vitamin C = 43%
Vitamin C = 1%
Vitamin E = 0%
Vitamin E = 0%
Vitamin K = 0%
Vitamin K = 0%
Choline 0% 0% Vitamin A 1% 0% Vitamin C 43% 1% Vitamin E 0% 0% Vitamin K 0% 0%
Chestnuts have significantly more Vitamins C than sunflower seeds. Chestnuts are a good source of Vitamin B6, Magnesium, Iron. Chestnuts are a great source of Vitamin C. Sunflower seeds are a good source of Vitamin B6, Iron. Sunflower seeds are a great source of Pantothenic Acid, Phosphorus.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Vitamin B1 = 14%
Vitamin B1 = 11%
Vitamin B2 = 15%
Vitamin B2 = 8%
Vitamin B3 = 6%
Vitamin B3 = 11%
Vitamin B5 = 10%
Vitamin B5 = 46%
Vitamin B6 = 33%
Vitamin B6 = 24%
Vitamin B12 = 0%
Vitamin B12 = 0%
Vitamin B1 14% 11% Vitamin B2 15% 8% Vitamin B3 6% 11% Vitamin B5 10% 46% Vitamin B6 33% 24% Vitamin B12 0% 0%
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
Sodium = 0%
Sodium = 0%
Potassium = 11%
Potassium = 5%
Calcium = 3%
Calcium = 4%
Magnesium = 21%
Magnesium = 12%
Phosphorus = 15%
Phosphorus = 65%
Iron = 21%
Iron = 37%
Manganese = 62%
Manganese = 30%
Selenium = 0%
Selenium = 0%
Copper = 32%
Copper = 59%
Zinc = 8%
Zinc = 18%
Sodium 0% 0% Potasium 11% 5% Calcium 3% 4% Magnesium 21% 12% Phosphorus 15% 65% Iron 21% 37% Manganese 62% 30% Selenium 0% 0% Copper 32% 59% Zinc 8% 18%
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