Comparing Nutrients in 300 calories Sunflower Seeds VS Brazilnuts

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Brazilnuts: 45.5g

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

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Sunflower Seeds	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	23.4% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	1.23% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	0.84% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	1.68% 0.084mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	3.54% 0.046mg	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	29% 117μg	2.5% 10μg	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	0.8% 0.72mg	0.35% 0.32mg	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	120% 18mg	17% 2.57mg	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	4% 40mg	7.3% 73mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	88% 0.79mg	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	33.7% 2.7mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	40.8% 171mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	24.2% 0.56mg	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	48.4% 339mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	1587% 873μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	0.091% 1.37mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	17% 1.85mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	0.042% 1.56g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 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 Sunflower Seed Kernels as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Brazilnuts:

• Dried Sunflower Seed Kernels have 2.4 times more Iron, 1.8 times more Manganese and 1.4 times more Zinc than Dried Brazilnuts.
• While Dried Brazilnuts contain 1.8 times more Calcium and 32.1 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 300 kcal.

Comparison of macro-nutrients per 300 calories:

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