Comparing Nutrients in 1 kilogram Sunflower Seed Flour VS Brazilnuts

Macros Ratio

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

Macro Nutrients

	Sunflower Seed Flour	Brazilnuts	Recommended Dietary Allowance
Energy	112% 3260kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	504% 161g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	51% 8.7g	1433% 244g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 358g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	32% 23.3g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 23.3g	g per day for Men 19-50 years
Fiber	137% 52g	197% 75g	38g per day for Men 19-50 years
Protein	858% 481g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Brazilnuts	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2656% 32mg	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.66mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	457% 73mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1320% 66mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	579% 7.53mg	77.7% 1mg	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	555% 2220μg	55% 220μg	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	14.4% 13mg	7.78% 7mg	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	NA	377% 56.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Brazilnuts	Recommended Dietary Allowance
Calcium	114% 1140mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	1903% 17mg	1937% 17.4mg	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	828% 66.2mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	824% 3460mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	859% 19.8mg	532% 12.2mg	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	984% 6890mg	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	1058% 582μg	34855% 19170μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	2% 74.7g	0.92% 34.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Brazilnuts per 1 kg

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

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

• 1 kilogram of Sunflower Seed Flour has 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 Brazilnuts.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3
• Both Partially Defatted Sunflower Seed Flour as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Sunflower Seed Flour has 2.7 times more Iron, 1.6 times more Manganese and 1.2 times more Zinc than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 1.4 times more Calcium, 9.8 times more Potassium and 32.9 times more Selenium than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Brazilnuts contain similar levels of Copper, Magnesium and Phosphorus per one kilogram.
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seed Flour has 3.1 times more Carbohydrate and 3.4 times more Protein than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 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 Partially Defatted Sunflower Seed Flour.
• 1 kilogram of Sunflower Seed Flour provide inadequate amounts of Omega 3