Comparing Nutrients in 14 ounces Brazilnuts VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Brazilnuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	90% 2616kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	275% 266g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	200% 64g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	569% 97g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	70% 91g	130g per day for Men 19-50 years
Sugars	12.8% 9.25g	17% 12.3g	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	0% 0g	0% 0g	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	% 0g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 9.25g	% 9.4g	g per day for Men 19-50 years
Fiber	78.3% 29.8g	111% 42g	38g per day for Men 19-50 years
Protein	101% 57g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	204% 2.45mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	242% 3.14mg	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	22% 87.3μg	232% 929μg	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	3.1% 2.78mg	4.85% 4.37mg	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	149% 22.4mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	63.5% 635mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	769% 6.9mg	796% 7.16mg	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	121% 9.64mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	355% 1492mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	211% 4.85mg	359% 8.26mg	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	411% 2877mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	13834% 7608μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	146% 16mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Brazilnuts vs Oil Roasted Sunflower Seeds:

• Dried Brazilnuts have 1.9 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 8 times more Vitamin B2, 14 times more Vitamin B3, 37.7 times more Vitamin B5, 7.8 times more Vitamin B6, 10.6 times more Vitamin B9, 1.6 times more Vitamin C, 6.4 times more Vitamin E and more Vitamin K than Dried Brazilnuts.
• Both Dried Brazilnuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Brazilnuts vs Oil Roasted Sunflower Seeds:

• Dried Brazilnuts have 1.8 times more Calcium, 3 times more Magnesium, 1.4 times more Potassium and 24.5 times more Selenium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Iron, 1.7 times more Manganese, 1.6 times more Phosphorus and 1.3 times more Zinc than Dried Brazilnuts.
• Both Dried Brazilnuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Brazilnuts have 1.3 times more Fat and 2.3 times more Saturated Fat than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.3 times more Omega 3, 1.4 times more Omega 6, 1.9 times more Carbohydrate, 1.3 times more Sugars, 1.4 times more Fiber and 1.4 times more Protein than Dried Brazilnuts.
• Both Dried Brazilnuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 14 oz.
• Both Dried Brazilnuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.