Comparing Nutrients in 7 ounces Brazilnuts VS Roasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Brazilnuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	45% 1308kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	284% 48.3g	383% 65g	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	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	6.38% 4.62g	7.47% 5.4g	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	NA	g per day for Men 19-50 years
Fiber	39% 15g	58% 22g	38g per day for Men 19-50 years
Protein	50.7% 28.4g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.66% 0.59mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	123% 1.6mg	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	118% 470μg	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	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	31.8% 318mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	384% 3.46mg	404% 3.63mg	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	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	182% 4.2mg	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	327% 2292mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	6917% 3804μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	73.2% 8.06mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	0.064% 2.4g	3700g per day for Men 19-50 years

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

• Dried Brazilnuts have 5.8 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 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.
• Both Dried Brazilnuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Brazilnuts vs Roasted Sunflower Seeds:

• Dried Brazilnuts have 2.3 times more Calcium, 2.9 times more Magnesium and 24.2 times more Selenium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 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.
• Both Dried Brazilnuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Brazilnuts have 1.3 times more Fat and 3.1 times more Saturated Fat than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 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.
• Both Dried Brazilnuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Sugars per 7 oz.
• Both Dried Brazilnuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.