Comparing Nutrients in 5 ounces Toasted Sunflower Seeds VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Toasted Sunflower Seeds	Brazilnuts	Recommended Dietary Allowance
Energy	30.3% 877kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	71.5% 23g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	312% 53g	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	22.5% 29g	13% 16.6g	130g per day for Men 19-50 years
Sugars	NA	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	43% 16.3g	28% 10.6g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	38.4% 0.46mg	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 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	84.3% 337μg	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	NA	53.4% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Brazilnuts	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	289% 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	121% 9.65mg	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% 1641mg	147% 1028mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	NA	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	68.3% 7.5mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Brazilnuts per 5 oz

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

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

• 5 ounces of Toasted Sunflower Seeds have 8.1 times more Vitamin B2, 14.2 times more Vitamin B3, 38.4 times more Vitamin B5, 8 times more Vitamin B6 and 10.8 times more Vitamin B9 than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 1.9 times more Vitamin B1 than Toasted Sunflower Seed Kernels no Salt.
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3
• Both Toasted Sunflower Seed Kernels no Salt as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Toasted Sunflower Seeds have 2.8 times more Iron, 1.7 times more Manganese, 1.6 times more Phosphorus and 1.3 times more Zinc than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 2.8 times more Calcium, 2.9 times more Magnesium and 1.3 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Brazilnuts contain similar levels of Copper per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Sunflower Seeds have 2.2 times more Omega 3, 1.5 times more Omega 6, 1.8 times more Carbohydrate, 1.5 times more Fiber and 1.2 times more Protein than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 2.7 times more Saturated Fat than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Brazilnuts offer comparable quantities of Energy and Fat per five ounces.