Comparing Nutrients in 300 calories Brazilnuts VS Sunflower Seeds

Weight per 300 calories

• Brazilnuts: 45.5g
• Sunflower Seeds: 51.4g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Brazilnuts or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Brazilnuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	31.5% 30.5g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	23% 7.34g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	1.02% 0.016g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	65.2% 11g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.34g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	1.46% 1.06g	1.86% 1.35g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 1.06g	% 1.3g	g per day for Men 19-50 years
Fiber	9% 3.4g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.4% 0.28mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.23% 0.016mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.84% 0.13mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.68% 0.084mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.54% 0.046mg	53% 0.69mg	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	2.5% 10μg	29% 117μg	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	0.35% 0.32mg	0.8% 0.72mg	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	17% 2.57mg	120% 18mg	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

	Brazilnuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.3% 73mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	103% 0.92mg	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	14% 1.1mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	40.8% 171mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	24.2% 0.56mg	43.6% 1mg	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	47% 330mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	8.82% 300mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	1587% 873μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	0.091% 1.37mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	17% 1.85mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.042% 1.56g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Brazilnuts vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 2.7 times more Vitamin B1, 11.4 times more Vitamin B2, 31.9 times more Vitamin B3, 6.9 times more Vitamin B5, 15 times more Vitamin B6, 11.6 times more Vitamin B9 and 7 times more Vitamin E than Dried Brazilnuts.
• Both Dried Brazilnuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Brazilnuts vs Sunflower Seeds:

• Dried Brazilnuts have 1.8 times more Calcium and 32.1 times more Selenium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Iron, 1.8 times more Manganese and 1.4 times more Zinc than Dried Brazilnuts.
• Both Dried Brazilnuts and Dried Sunflower Seed Kernels have similar amounts of Copper, Magnesium, Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Brazilnuts have 3.2 times more Saturated Fat than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Carbohydrate, 1.3 times more Fiber and 1.6 times more Protein than Dried Brazilnuts.
• Both Dried Brazilnuts and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat and Omega 6 per 300 kcal.
• Both Dried Brazilnuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.