Comparing Nutrients in 100 grams 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	21.3% 617kcal	22.7% 659kcal	2900kcal per day for Men 19-50 years
Fat	57% 55.2g	69% 67g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.68g	50.4% 16g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	2.25% 0.036g	1.6g per day for Men 19-50 years
Omega 6	57.3% 9.74g	143% 24.4g	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	9.03% 11.7g	130g per day for Men 19-50 years
Sugars	14.5% 10.5g	3.2% 2.33g	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	% 10.5g	% 2.33g	g per day for Men 19-50 years
Fiber	15% 5.7g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	31% 17.3g	25.6% 14.3g	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	4.4% 0.053mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	1.84% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	3.68% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	7.77% 0.1mg	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	59.3% 237μg	5.5% 22μg	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% 2.7mg	0.78% 0.7mg	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	153% 23mg	37.7% 5.65mg	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	6.4% 64mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	194% 1.74mg	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	51.5% 4.12mg	30.4% 2.43mg	8mg per day for Men 19-50 years
Magnesium	74% 311mg	89.5% 376mg	420mg per day for Men 19-50 years
Manganese	90% 2.07mg	53% 1.22mg	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	95% 666mg	104% 725mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	190% 104μg	3485% 1917μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	37% 4.06mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.092% 3.42g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Brazilnuts per 100 g

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

Lets compare vitamin content per 100 grams of Sunflower Seed Butter vs Brazilnuts:

• 100 grams 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 100 g of Dried Brazilnuts contain 11.6 times more Vitamin B1 than Sunflower Seed Butter no Salt.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Sunflower Seed Butter vs Brazilnuts:

• 100 grams of Sunflower Seed Butter have 1.7 times more Iron, 1.7 times more Manganese and 1.2 times more Zinc than Brazilnuts.
• While 100 g 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 g 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 100 grams.