Comparing Nutrients in 1 kilogram Brazilnuts VS Sisymbrium Seeds

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Sisymbrium Seeds	15%	13%	72%

Macro Nutrients

	Brazilnuts	Sisymbrium Seeds	Recommended Dietary Allowance
Energy	227% 6590kcal	110% 3180kcal	2900kcal per day for Men 19-50 years
Fat	692% 671g	47.4% 46g	97g per day for Men 19-50 years
Saturated Fat	504% 161g	28% 9g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	907% 14.5g	1.6g per day for Men 19-50 years
Omega 6	1433% 244g	33.6% 5.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	448% 583g	130g per day for Men 19-50 years
Sugars	32% 23.3g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 23.3g	NA	g per day for Men 19-50 years
Fiber	197% 75g	NA	38g per day for Men 19-50 years
Protein	256% 143g	217% 121g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Sisymbrium Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	514% 6.17mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	325% 4.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	1052% 168mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	199% 9.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	598% 7.8mg	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	55% 220μg	238% 950μg	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	7.78% 7mg	341% 307mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	377% 56.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Sisymbrium Seeds	Recommended Dietary Allowance
Calcium	160% 1600mg	1633% 16330mg	1000mg per day for Men 19-50 years
Copper	1937% 17.4mg	122% 1.1mg	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	304% 24.3mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	895% 3760mg	748% 3140mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	657% 15mg	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	1036% 7250mg	8.57% 60mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	626% 21300mg	3400mg per day for Men 19-50 years
Selenium	34855% 19170μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	61.3% 920mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	1.65% 61g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Sisymbrium Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Brazilnuts versus 1 kg of Sisymbrium Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Brazilnuts vs Sisymbrium Seeds:

• 1 kilogram of Brazilnuts has 3.2 times more Vitamin B1 than Sisymbrium Seeds.
• While 1 kg of Whole Dried Sisymbrium Seeds contains 12.1 times more Vitamin B2, 57 times more Vitamin B3, 5.4 times more Vitamin B5, 7.7 times more Vitamin B6, 4.3 times more Vitamin B9 and 43.9 times more Vitamin C than Dried Brazilnuts.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Dried Brazilnuts as well as Whole Dried Sisymbrium Seeds have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Brazilnuts vs Sisymbrium Seeds:

• 1 kilogram of Brazilnuts has 15.8 times more Copper, 22.1 times more Iron, 120.8 times more Phosphorus and 13.5 times more Zinc than Sisymbrium Seeds.
• While 1 kg of Whole Dried Sisymbrium Seeds contains 10.2 times more Calcium, 3.2 times more Potassium and 30.7 times more Sodium than Dried Brazilnuts.
• Both Brazilnuts and Sisymbrium Seeds contain similar levels of Magnesium and Manganese per one kilogram.
• 1 kilogram of Sisymbrium Seeds lack sufficient amounts of Iron and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brazilnuts has 2.1 times more Energy, 14.6 times more Fat, 17.9 times more Saturated Fat and 42.6 times more Omega 6 than Sisymbrium Seeds.
• While 1 kg of Whole Dried Sisymbrium Seeds contains 40.3 times more Omega 3 and 5 times more Carbohydrate than Dried Brazilnuts.
• Both Brazilnuts and Sisymbrium Seeds offer comparable quantities of Protein per one kilogram.