Comparing Nutrients in 7 ounces Brazilnuts VS 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	45% 1308kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	284% 48.3g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	6.38% 4.62g	7.17% 5.2g	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	% 4.62g	% 4.96g	g per day for Men 19-50 years
Fiber	39% 15g	45% 17g	38g per day for Men 19-50 years
Protein	50.7% 28.4g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.66% 0.59mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	205% 2.67mg	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	11% 43.7μg	113% 450μg	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	1.54% 1.4mg	3.1% 2.78mg	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	74.7% 11.2mg	465% 69.8mg	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	31.8% 318mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	384% 3.46mg	397% 3.57mg	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	60.3% 4.82mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	168% 3.87mg	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	206% 1439mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	6917% 3804μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	73.2% 8.06mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Brazilnuts vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 2.4 times more Vitamin B1, 10.1 times more Vitamin B2, 28.3 times more Vitamin B3, 6.1 times more Vitamin B5, 13.3 times more Vitamin B6, 10.3 times more Vitamin B9, 2 times more Vitamin C and 6.2 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 D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Brazilnuts vs Sunflower Seeds:

• Dried Brazilnuts have 2.1 times more Calcium and 36.2 times more Selenium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Iron and 1.6 times more Manganese than Dried Brazilnuts.
• Both Dried Brazilnuts and Dried Sunflower Seed Kernels have similar amounts of Copper, Magnesium, Phosphorus, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Brazilnuts have 1.3 times more Fat and 3.6 times more Saturated Fat than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Omega 3, 1.7 times more Carbohydrate and 1.5 times more Protein than Dried Brazilnuts.
• Both Dried Brazilnuts and Dried Sunflower Seed Kernels have similar amounts of Energy, Omega 6, Sugars and Fiber per 7 oz.
• Both Dried Brazilnuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.