Comparing Nutrients in 7 ounces Sunflower Seed Butter VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Sunflower Seed Butter	Brazilnuts	Recommended Dietary Allowance
Energy	42.2% 1224kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	29% 9.3g	100% 32g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	114% 19.3g	284% 48.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.6% 46.3g	18% 23.3g	130g per day for Men 19-50 years
Sugars	29% 21g	6.38% 4.62g	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	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 21g	% 4.62g	g per day for Men 19-50 years
Fiber	29.8% 11.3g	39% 15g	38g per day for Men 19-50 years
Protein	61.2% 34.3g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Brazilnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.7% 13.4mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	15.4% 0.2mg	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	118% 470μg	11% 43.7μg	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	5.95% 5.36mg	1.54% 1.4mg	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	303% 45.4mg	74.7% 11.2mg	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

	Sunflower Seed Butter	Brazilnuts	Recommended Dietary Allowance
Calcium	12.7% 127mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	384% 3.46mg	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	102% 8.18mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	106% 2.43mg	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	189% 1322mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	377% 207μg	6917% 3804μg	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	88.2% 9.7mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	0.033% 1.23g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Brazilnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Sunflower Seed Butter versus 7 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Sunflower Seed Butter have 4.7 times more Vitamin B2, 22.9 times more Vitamin B3, 6.4 times more Vitamin B5, 5.4 times more Vitamin B6, 10.8 times more Vitamin B9, 3.9 times more Vitamin C and 4.1 times more Vitamin E than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 11.6 times more Vitamin B1 than Sunflower Seed Butter no Salt.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Sunflower Seed Butter no Salt as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sunflower Seed Butter vs Brazilnuts:

• 7 ounces of Sunflower Seed Butter have 1.7 times more Iron, 1.7 times more Manganese and 1.2 times more Zinc than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 2.5 times more Calcium and 18.4 times more Selenium than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Brazilnuts contain similar levels of Copper, Magnesium, Phosphorus and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seed Butter have 1.4 times more Omega 3, 2 times more Carbohydrate, 4.5 times more Sugars and 1.2 times more Protein than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 3.4 times more Saturated Fat, 2.5 times more Omega 6 and 1.3 times more Fiber than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Brazilnuts offer comparable quantities of Energy and Fat per seven ounces.