Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Toasted Sunflower Seeds	Brazilnuts	Recommended Dietary Allowance
Energy	213% 6190kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	504% 161g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	1433% 244g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	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	303% 115g	197% 75g	38g per day for Men 19-50 years
Protein	307% 172g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	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	595% 2380μg	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	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

	Toasted Sunflower Seeds	Brazilnuts	Recommended Dietary Allowance
Calcium	57% 570mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	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	851% 68mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	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	1654% 11580mg	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	NA	34855% 19170μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.92% 34.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Brazilnuts per 1 kg

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

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

• 1 kilogram of Toasted Sunflower Seeds has 8.1 times more Vitamin B2, 14.2 times more Vitamin B3, 38.4 times more Vitamin B5, 8 times more Vitamin B6 and 10.8 times more Vitamin B9 than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 1.9 times more Vitamin B1 than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3
• Both Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds vs Brazilnuts:

• 1 kilogram of Toasted Sunflower Seeds has 2.8 times more Iron, 1.7 times more Manganese, 1.6 times more Phosphorus and 1.3 times more Zinc than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 2.8 times more Calcium, 2.9 times more Magnesium and 1.3 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Brazilnuts contain similar levels of Copper per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 2.2 times more Omega 3, 1.5 times more Omega 6, 1.8 times more Carbohydrate, 1.5 times more Fiber and 1.2 times more Protein than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 2.7 times more Saturated Fat than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Brazilnuts offer comparable quantities of Energy and Fat per one kilogram.