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Sunflower seeds vs Brazil nut: nutrition comparison

Per 100 g: 621 kcal for Sunflower seeds, versus 698 kcal for Brazil nut, a difference of 77 kcal. The full breakdown, nutrient by nutrient, from the FSVO database V7.1.

Sunflower seeds

Nuts, seeds and oleaginous fruit100 g

Protein25.1 g 25.1 g

Fat54.5 g 54.5 g

Vitamin D0 µg 0 µg

Omega-30 g 0 g

Energy621 kcal 621 kcal

Protein+8.1 g

Fat−12 g

Vitamin Dequal

Omega-3equal

Energy−77 kcal

Brazil nut

Nuts, seeds and oleaginous fruit100 g

Protein17 g 17 g

Fat66.5 g 66.5 g

Vitamin D0 µg 0 µg

Omega-30 g 0 g

Energy698 kcal 698 kcal

Highest folate content

Sunflower seeds contains 205 µg more folate per 100 g.

Highest saturated fat content

Brazil nut contains 10.7 g more saturated fat per 100 g.

Highest iron content

Sunflower seeds contains 2.6 mg more iron per 100 g.

Full comparison, nutrient by nutrient

Per 100 g. In green: the higher of the two contents. “n/a”: not available in the source.

Per 100 g	Sunflower seeds	Brazil nut
Macronutrients
Energy	621 kcal	698 kcal
Protein	25.1 g	17 g
Fat	54.5 g	66.5 g
of which saturated fat	5.4 g	16.1 g
of which polyunsaturated	23.5 g	24.4 g
of which omega-3	0 g	0 g
Carbohydrates	3.6 g	4.2 g
of which sugars	3.4 g	2.3 g
Dietary fibre	8 g	7.5 g
Water	4.8 g	3.4 g
Alcohol	0 g	0 g
Minerals
Calcium	86 mg	160 mg
Iron	5 mg	2.4 mg
Magnesium	330 mg	350 mg
Phosphorus	670 mg	650 mg
Potassium	750 mg	640 mg
Sodium	4 mg	1 mg
Zinc	5.8 mg	4.3 mg
Vitamins
Vitamin D	0 µg	0 µg
Vitamin B12	0 µg	0 µg
Vitamin C	1 mg	1 mg
Folate	227 µg	22 µg

Sunflower seeds vs Brazil nut: nutrition comparison

Sunflower seeds

Brazil nut

Full comparison, nutrient by nutrient

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