Comparing Nutrients in 5 ounces Brazilnuts VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Brazilnuts	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	32.2% 934kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	71.5% 23g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	203% 34.5g	7.24% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.6g	39% 50.8g	130g per day for Men 19-50 years
Sugars	4.56% 3.3g	NA	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	% 3.3g	NA	g per day for Men 19-50 years
Fiber	28% 10.6g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	36.2% 20.3g	122% 68g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.87mg	376% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	64.8% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	187% 9.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	82% 1.07mg	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	7.8% 31μg	78.7% 315μg	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	1.1% 0.99mg	2.05% 1.84mg	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	53.4% 8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	22.7% 227mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	275% 2.47mg	270% 2.43mg	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	43% 3.44mg	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	127% 533mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	75.4% 1.73mg	122% 2.8mg	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	147% 1028mg	140% 977mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	4941% 2717μg	150% 82.5μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	52.3% 5.75mg	63.8% 7mg	11mg per day for Men 19-50 years
Water	0.13% 4.85g	0.29% 10.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Sunflower Seed Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Brazilnuts versus 5 oz of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Brazilnuts vs Sunflower Seed Flour:

• 5 oz of Partially Defatted Sunflower Seed Flour contain 5.2 times more Vitamin B1, 7.6 times more Vitamin B2, 24.8 times more Vitamin B3, 35.9 times more Vitamin B5, 7.5 times more Vitamin B6 and 10.1 times more Vitamin B9 than Dried Brazilnuts.
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3
• Both Dried Brazilnuts as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Brazilnuts vs Sunflower Seed Flour:

• 5 ounces of Brazilnuts have 1.4 times more Calcium, 9.8 times more Potassium and 32.9 times more Selenium than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 2.7 times more Iron and 1.6 times more Manganese than Dried Brazilnuts.
• Both Brazilnuts and Sunflower Seed Flour contain similar levels of Copper, Magnesium, Phosphorus and Zinc per five ounces.
• 5 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Brazilnuts have 2 times more Energy, 41.7 times more Fat, 116.9 times more Saturated Fat, 18 times more Omega 3, 28.1 times more Omega 6 and 1.4 times more Fiber than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 3.1 times more Carbohydrate and 3.4 times more Protein than Dried Brazilnuts.
• 5 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3