Comparing Nutrients in 7 ounces Sunflower Seeds VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Sunflower Seeds	Brazilnuts	Recommended Dietary Allowance
Energy	40% 1159kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	100% 32g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	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	30.5% 39.7g	18% 23.3g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	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	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	% 4.96g	% 4.62g	g per day for Men 19-50 years
Fiber	45% 17g	39% 15g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	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	113% 450μg	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	3.1% 2.78mg	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	465% 69.8mg	74.7% 11.2mg	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

	Sunflower Seeds	Brazilnuts	Recommended Dietary Allowance
Calcium	15.5% 155mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	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	130% 10.4mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	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	187% 1310mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.18% 6.8g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 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 Sunflower Seed Kernels as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Brazilnuts:

• Dried Sunflower Seed Kernels have 2.2 times more Iron, 1.6 times more Manganese and 1.2 times more Zinc than Dried Brazilnuts.
• While Dried Brazilnuts contain 2.1 times more Calcium and 36.2 times more Selenium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Brazilnuts have similar amounts of Copper, Magnesium, Phosphorus and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

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