Comparing Nutrients in 100 grams Brazilnuts VS Sisymbrium Seeds

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Sisymbrium Seeds	15%	13%	72%

Macro Nutrients

	Brazilnuts	Sisymbrium Seeds	Recommended Dietary Allowance
Energy	22.7% 659kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	69% 67g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	50.4% 16g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	2.25% 0.036g	91% 1.45g	1.6g per day for Men 19-50 years
Omega 6	143% 24.4g	3.36% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.03% 11.7g	45% 58.3g	130g per day for Men 19-50 years
Sugars	3.2% 2.33g	NA	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	% 2.33g	NA	g per day for Men 19-50 years
Fiber	19.7% 7.5g	NA	38g per day for Men 19-50 years
Protein	25.6% 14.3g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Sisymbrium Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	32.5% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.84% 0.3mg	105% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.68% 0.18mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.77% 0.1mg	60% 0.78mg	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	5.5% 22μg	23.8% 95μg	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	0.78% 0.7mg	34% 30.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37.7% 5.65mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Sisymbrium Seeds	Recommended Dietary Allowance
Calcium	16% 160mg	163% 1633mg	1000mg per day for Men 19-50 years
Copper	194% 1.74mg	12.2% 0.11mg	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	30.4% 2.43mg	1.38% 0.11mg	8mg per day for Men 19-50 years
Magnesium	89.5% 376mg	74.8% 314mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	65.7% 1.5mg	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	104% 725mg	0.86% 6mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	62.6% 2130mg	3400mg per day for Men 19-50 years
Selenium	3485% 1917μg	NA	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	6.13% 92mg	1500mg per day for Men 19-50 years
Zinc	37% 4.06mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	0.092% 3.42g	0.16% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Sisymbrium Seeds per 100 g

Compare the macro and micronutrient content in 100 g of Brazilnuts versus 100 g of Sisymbrium Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Brazilnuts vs Sisymbrium Seeds:

• 100 grams of Brazilnuts have 3.2 times more Vitamin B1 than Sisymbrium Seeds.
• While 100 g of Whole Dried Sisymbrium Seeds contain 12.1 times more Vitamin B2, 57 times more Vitamin B3, 5.4 times more Vitamin B5, 7.7 times more Vitamin B6, 4.3 times more Vitamin B9 and 43.9 times more Vitamin C than Dried Brazilnuts.
• 100 grams of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Dried Brazilnuts as well as Whole Dried Sisymbrium Seeds have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Brazilnuts vs Sisymbrium Seeds:

• 100 grams of Brazilnuts have 15.8 times more Copper, 22.1 times more Iron, 120.8 times more Phosphorus and 13.5 times more Zinc than Sisymbrium Seeds.
• While 100 g of Whole Dried Sisymbrium Seeds contain 10.2 times more Calcium, 3.2 times more Potassium and 30.7 times more Sodium than Dried Brazilnuts.
• Both Brazilnuts and Sisymbrium Seeds contain similar levels of Magnesium and Manganese per 100 grams.
• 100 grams of Sisymbrium Seeds lack sufficient amounts of Iron and Phosphorus

Comparison of macro-nutrients per 100 grams:

• 100 grams of Brazilnuts have 2.1 times more Energy, 14.6 times more Fat, 17.9 times more Saturated Fat and 42.6 times more Omega 6 than Sisymbrium Seeds.
• While 100 g of Whole Dried Sisymbrium Seeds contain 40.3 times more Omega 3 and 5 times more Carbohydrate than Dried Brazilnuts.
• Both Brazilnuts and Sisymbrium Seeds offer comparable quantities of Protein per 100 grams.