Comparing Nutrients in 1 kilogram Brazilnuts VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Brazilnuts	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	227% 6590kcal	112% 3260kcal	2900kcal per day for Men 19-50 years
Fat	692% 671g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	504% 161g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1433% 244g	51% 8.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	276% 358g	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	137% 52g	38g per day for Men 19-50 years
Protein	256% 143g	858% 481g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	514% 6.17mg	2656% 32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	205% 2.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	457% 73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	1320% 66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	579% 7.53mg	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	555% 2220μg	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	14.4% 13mg	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	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	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	160% 1600mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	1937% 17.4mg	1903% 17mg	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	828% 66.2mg	8mg per day for Men 19-50 years
Magnesium	895% 3760mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	859% 19.8mg	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	984% 6890mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	34855% 19170μg	1058% 582μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	450% 49.5mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	2% 74.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Sunflower Seed Flour per 1 kg

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

Lets compare vitamin content per 1 kilogram of Brazilnuts vs Sunflower Seed Flour:

• 1 kg of Partially Defatted Sunflower Seed Flour contains 5.2 times more Vitamin B1, 7.6 times more Vitamin B2, 24.8 times more Vitamin B3, 35.9 times more Vitamin B5, 7.5 times more Vitamin B6 and 10.1 times more Vitamin B9 than Dried Brazilnuts.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3
• Both Dried Brazilnuts as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Brazilnuts vs Sunflower Seed Flour:

• 1 kilogram of Brazilnuts has 1.4 times more Calcium, 9.8 times more Potassium and 32.9 times more Selenium than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 2.7 times more Iron and 1.6 times more Manganese than Dried Brazilnuts.
• Both Brazilnuts and Sunflower Seed Flour contain similar levels of Copper, Magnesium, Phosphorus and Zinc per one kilogram.
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brazilnuts has 2 times more Energy, 41.7 times more Fat, 116.9 times more Saturated Fat, 18 times more Omega 3, 28.1 times more Omega 6 and 1.4 times more Fiber than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 3.1 times more Carbohydrate and 3.4 times more Protein than Dried Brazilnuts.
• 1 kilogram of Sunflower Seed Flour provide inadequate amounts of Omega 3