Comparing Nutrients in 300 calories Roasted Sunflower SeedsVS Brazilnuts

Weight per 300 calories

Roasted Sunflower Seeds

51.5g

Brazilnuts

45.5g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Brazilnuts?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Brazilnuts

85%

300 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Brazilnuts

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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26.5%25.7g

Fat

31.5%30.5g

25.7 gvs30.5 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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8.4%2.7g

Saturated Fat

23%7.34g

2.7 gvs7.34 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.22%0.036g

Omega 3

1.02%0.016g

0.036 gvs0.016 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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99%17g

Omega 6

65.2%11g

17 gvs11 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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9.54%12.4g

Carbohydrate

4.1%5.34g

12.4 gvs5.34 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.94%1.4g

Sugars

1.46%1.06g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.4 gvs1.06 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0g

NA gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%1.06g

NA gvs1.06 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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15%5.72g

Fiber

9%3.4g

5.72 gvs3.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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17.8%9.96g

Protein

11.6%6.5g

9.96 gvs6.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Roasted Sunflower Seedsvs Brazilnuts

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.55%0.055mg

Vitamin B1

23.4%0.28mg

Thiamine

0.055 mgvs0.28 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.75%0.13mg

Vitamin B2

1.23%0.016mg

Riboflavin

0.13 mgvs0.016 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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22.7%3.63mg

Vitamin B3

0.84%0.13mg

Niacin, nicotinic acid, niacinamide

3.63 mgvs0.13 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

72.6%3.63mg

Vitamin B5

1.68%0.084mg

Pantothenic acid

3.63 mgvs0.084 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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32%0.41mg

Vitamin B6

3.54%0.046mg

Pyridoxine

0.41 mgvs0.046 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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30.5%122μg

Vitamin B9

2.5%10μg

Folates and Folic Acid

122 μgvs10 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.8%0.72mg

Vitamin C

0.35%0.32mg

Ascorbic acid

0.72 mgvs0.32 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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89.7%13.5mg

Vitamin E

17%2.57mg

Tocopherols and Tocotrienols

13.5 mgvs2.57 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.16%1.4μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.4 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Roasted Sunflower Seedsvs Brazilnuts

3.6%36mg

Calcium

7.3%73mg

36 mgvs73 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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105%0.94mg

Copper

88%0.79mg

0.94 mgvs0.79 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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24.5%1.96mg

Iron

14%1.1mg

1.96 mgvs1.1 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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16%66.5mg

Magnesium

40.8%171mg

66.5 mgvs171 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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47.3%1.1mg

Manganese

24.2%0.56mg

1.1 mgvs0.56 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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85%595mg

Phosphorus

47%330mg

595 mgvs330 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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13%438mg

Potassium

8.82%300mg

438 mgvs300 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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74.3%41μg

Selenium

1587%873μg

41 μgvs873 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.1%1.55mg

Sodium

0.091%1.37mg

1.55 mgvs1.37 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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24.8%2.73mg

Zinc

17%1.85mg

2.73 mgvs1.85 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.017%0.62g

Water

0.042%1.56g

0.62 gvs1.56 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Brazilnuts:

Dry Roasted Sunflower Seed Kernels no Salt have 8 times more Vitamin B2, 27 times more Vitamin B3, 43.3 times more Vitamin B5, 9 times more Vitamin B6, 12.2 times more Vitamin B9 and 5.2 times more Vitamin E than Dried Brazilnuts.
While Dried Brazilnuts contain 5.1 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Brazilnuts:

Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Iron, 2 times more Manganese, 1.8 times more Phosphorus, 1.5 times more Potassium and 1.5 times more Zinc than Dried Brazilnuts.
While Dried Brazilnuts contain 2 times more Calcium, 2.6 times more Magnesium and 21.3 times more Selenium than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Dried Brazilnuts have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Omega 6, 2.3 times more Carbohydrate, 1.7 times more Fiber and 1.5 times more Protein than Dried Brazilnuts.
While Dried Brazilnuts contain 2.7 times more Saturated Fat than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Dried Brazilnuts have similar amounts of Energy and Fat per 300 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dried Brazilnuts have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsBrazilnutsVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Dried ButternutsBrazilnutsVS Dried Butternuts

Compare Foods

Comparing Nutrients in 300 calories Roasted Sunflower SeedsVS Brazilnuts

Weight per 300 calories

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Brazilnuts?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: