Comparing Nutrients in 7 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	42.4% 1228kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	100% 32g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	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	31.4% 41g	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	% 4.62g	g per day for Men 19-50 years
Fiber	60% 23g	39% 15g	38g per day for Men 19-50 years
Protein	61% 34g	50.7% 28.4g	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	53.7% 0.64mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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% 472μg	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	NA	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

	Toasted Sunflower Seeds	Brazilnuts	Recommended Dietary Allowance
Calcium	11.3% 113mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	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	169% 13.5mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	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	328% 2298mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	NA	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	96% 10.5mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Brazilnuts per 7 oz

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

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

• 7 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 7 oz of Dried Brazilnuts contain 1.9 times more Vitamin B1 than Toasted Sunflower Seed Kernels no Salt.
• 7 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 seven ounces.

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

• 7 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 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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 7 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 seven ounces.