Comparing Nutrients in 1 pound Sunflower Seed Butter VS Brazilnuts

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Nutrient Comparison: Sunflower Seed Butter VS Brazilnuts per 1 lb

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

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

• 1 pound of Sunflower Seed Butter has 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 Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 11.6 times more Vitamin B1 than Sunflower Seed Butter no Salt.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Sunflower Seed Butter no Salt as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

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

Comparison of macro-nutrients per 1 pound:

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