Comparing Nutrients in 500 calories Brazilnuts VS Sunflower Seeds

Weight per 500 calories

• Brazilnuts: 76g
• Sunflower Seeds: 85.6g

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

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	52.5% 51g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.2g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	109% 18.5g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.85% 8.9g	13% 17g	130g per day for Men 19-50 years
Sugars	2.44% 1.77g	3.1% 2.24g	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	% 1.77g	% 2.14g	g per day for Men 19-50 years
Fiber	15% 5.7g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	19.4% 11g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.04% 0.027mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.22mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	88.6% 1.15mg	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	4.17% 16.7μg	48.6% 194μg	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	0.59% 0.53mg	1.33% 1.2mg	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	28.6% 4.3mg	201% 30mg	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	12% 121mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	171% 1.54mg	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	23% 1.84mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	68% 285mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	40.3% 0.93mg	72.6% 1.67mg	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	78.6% 550mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	2645% 1454μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	0.15% 2.28mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Dried Brazilnuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.