Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Roasted Sunflower Seeds	Brazilnuts	Recommended Dietary Allowance
Energy	28.4% 825kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	71.5% 23g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	203% 34.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	13% 16.6g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	4.56% 3.3g	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	NA	% 3.3g	g per day for Men 19-50 years
Fiber	41.4% 15.7g	28% 10.6g	38g per day for Men 19-50 years
Protein	49% 27.4g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	11% 0.14mg	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	84% 336μg	7.8% 31μg	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	2.2% 2mg	1.1% 0.99mg	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	247% 37mg	53.4% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Brazilnuts	Recommended Dietary Allowance
Calcium	9.92% 99mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	275% 2.47mg	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	67.3% 5.4mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	127% 533mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	75.4% 1.73mg	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	234% 1637mg	147% 1028mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	4941% 2717μg	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	68% 7.5mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.13% 4.85g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Sunflower Seeds vs Brazilnuts:

• Dry Roasted Sunflower Seed Kernels no Salt have 7 times more Vitamin B2, 23.9 times more Vitamin B3, 38.3 times more Vitamin B5, 8 times more Vitamin B6, 10.8 times more Vitamin B9, 2 times more Vitamin C, 4.6 times more Vitamin E and more Vitamin K than Dried Brazilnuts.
• While Dried Brazilnuts contain 5.8 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Sunflower Seeds vs Brazilnuts:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Iron, 1.7 times more Manganese, 1.6 times more Phosphorus, 1.3 times more Potassium and 1.3 times more Zinc than Dried Brazilnuts.
• While Dried Brazilnuts contain 2.3 times more Calcium, 2.9 times more Magnesium and 24.2 times more Selenium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dried Brazilnuts have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more Omega 3, 1.3 times more Omega 6, 2.1 times more Carbohydrate, 1.5 times more Fiber and 1.3 times more Protein than Dried Brazilnuts.
• While Dried Brazilnuts contain 1.3 times more Fat and 3.1 times more Saturated Fat than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dried Brazilnuts have similar amounts of Energy and Sugars per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dried Brazilnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.