Comparing Nutrients in 1 pound Brazilnuts VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Brazilnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	103% 2989kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	260% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	81.4% 106g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	66% 48g	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	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 10.6g	% 47.6g	g per day for Men 19-50 years
Fiber	89.5% 34g	68% 26g	38g per day for Men 19-50 years
Protein	116% 65g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	192% 2.5mg	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	25% 100μg	269% 1075μg	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	3.53% 3.18mg	13.6% 12.2mg	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	171% 25.6mg	692% 104mg	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 Butter	Recommended Dietary Allowance
Calcium	72.6% 726mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	805% 7.24mg	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	138% 11mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	409% 9.4mg	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	470% 3289mg	432% 3021mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	861% 474μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	202% 22mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Sunflower Seed Butter per 1 lb

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

Lets compare vitamin content per 1 pound of Brazilnuts vs Sunflower Seed Butter:

• 1 pound of Brazilnuts has 11.6 times more Vitamin B1 than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 4.7 times more Vitamin B2, 22.9 times more Vitamin B3, 6.4 times more Vitamin B5, 5.4 times more Vitamin B6, 10.8 times more Vitamin B9, 3.9 times more Vitamin C and 4.1 times more Vitamin E than Dried Brazilnuts.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Dried Brazilnuts as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Brazilnuts vs Sunflower Seed Butter:

• 1 pound of Brazilnuts has 2.5 times more Calcium, 1.2 times more Magnesium and 18.4 times more Selenium than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.7 times more Iron and 1.7 times more Manganese than Dried Brazilnuts.
• Both Brazilnuts and Sunflower Seed Butter contain similar levels of Copper, Phosphorus, Potassium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 1.2 times more Fat, 3.4 times more Saturated Fat, 2.5 times more Omega 6 and 1.3 times more Fiber than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.4 times more Omega 3, 2 times more Carbohydrate and 4.5 times more Sugars than Dried Brazilnuts.
• Both Brazilnuts and Sunflower Seed Butter offer comparable quantities of Energy and Protein per one pound.