Comparing Nutrients in 1 kilogram Sunflower Seeds VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Sunflower Seeds	Brazilnuts	Recommended Dietary Allowance
Energy	201% 5840kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	504% 161g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	1433% 244g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	90% 117g	130g per day for Men 19-50 years
Sugars	36% 26g	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	% 25g	% 23.3g	g per day for Men 19-50 years
Fiber	226% 86g	197% 75g	38g per day for Men 19-50 years
Protein	371% 208g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Brazilnuts	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	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	568% 2270μg	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	15.6% 14mg	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	2345% 352mg	377% 56.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Brazilnuts	Recommended Dietary Allowance
Calcium	78% 780mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	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	656% 52.5mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	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	943% 6600mg	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	34855% 19170μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	0.92% 34.2g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 2.4 times more Vitamin B1, 10.1 times more Vitamin B2, 28.3 times more Vitamin B3, 6.1 times more Vitamin B5, 13.3 times more Vitamin B6, 10.3 times more Vitamin B9, 2 times more Vitamin C and 6.2 times more Vitamin E than Dried Brazilnuts.
• Both Dried Sunflower Seed Kernels as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Brazilnuts:

• Dried Sunflower Seed Kernels have 2.2 times more Iron, 1.6 times more Manganese and 1.2 times more Zinc than Dried Brazilnuts.
• While Dried Brazilnuts contain 2.1 times more Calcium and 36.2 times more Selenium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Brazilnuts have similar amounts of Copper, Magnesium, Phosphorus and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 1.7 times more Omega 3, 1.7 times more Carbohydrate and 1.5 times more Protein than Dried Brazilnuts.
• While Dried Brazilnuts contain 1.3 times more Fat and 3.6 times more Saturated Fat than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Brazilnuts have similar amounts of Energy, Omega 6, Sugars and Fiber per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Dried Brazilnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.