Comparing Nutrients in 1 pound 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	91% 2649kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	229% 73g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	41% 53.3g	130g per day for Men 19-50 years
Sugars	16.4% 12g	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	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	% 11.3g	% 10.6g	g per day for Men 19-50 years
Fiber	103% 39g	89.5% 34g	38g per day for Men 19-50 years
Protein	168% 94g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Brazilnuts	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	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	257% 1030μg	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	7.06% 6.35mg	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	1064% 160mg	171% 25.6mg	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	35.4% 354mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	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	298% 24mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	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	428% 2994mg	470% 3289mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.42% 15.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.
• Both Dried Sunflower Seed Kernels as well as Dried Brazilnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.