Comparing Nutrients in 1 pound Brazilnuts VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Brazilnuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	103% 2989kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	100% 32g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	913% 155g	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	80% 104g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	19.5% 14g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	% 10.6g	% 10.8g	g per day for Men 19-50 years
Fiber	89.5% 34g	127% 48g	38g per day for Men 19-50 years
Protein	116% 65g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	276% 3.6mg	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	265% 1061μg	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	5.54% 5mg	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	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	72.6% 726mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	909% 8.2mg	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	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	410% 9.43mg	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	738% 5166mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	645% 355μg	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	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Brazilnuts vs Oil Roasted Sunflower Seeds:

• Dried Brazilnuts have 1.9 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 8 times more Vitamin B2, 14 times more Vitamin B3, 37.7 times more Vitamin B5, 7.8 times more Vitamin B6, 10.6 times more Vitamin B9, 1.6 times more Vitamin C, 6.4 times more Vitamin E and more Vitamin K than Dried Brazilnuts.
• Both Dried Brazilnuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Brazilnuts vs Oil Roasted Sunflower Seeds:

• Dried Brazilnuts have 1.8 times more Calcium, 3 times more Magnesium, 1.4 times more Potassium and 24.5 times more Selenium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Iron, 1.7 times more Manganese, 1.6 times more Phosphorus and 1.3 times more Zinc than Dried Brazilnuts.
• Both Dried Brazilnuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Copper per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Brazilnuts have 1.3 times more Fat and 2.3 times more Saturated Fat than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.3 times more Omega 3, 1.4 times more Omega 6, 1.9 times more Carbohydrate, 1.3 times more Sugars, 1.4 times more Fiber and 1.4 times more Protein than Dried Brazilnuts.
• Both Dried Brazilnuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 1 lb.
• Both Dried Brazilnuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.