Comparing Nutrients in 14 ounces Cashew Butter VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cashew Butter	11%	71%	18%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cashew Butter	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	80.3% 2330kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	202% 196g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	121% 38.7g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	42.4% 0.68g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	191% 32.4g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	70% 91g	130g per day for Men 19-50 years
Sugars	NA	17% 12.3g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	21% 7.94g	111% 42g	38g per day for Men 19-50 years
Protein	124% 69.7g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Cashew Butter	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.76mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	242% 3.14mg	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	67.5% 270μg	232% 929μg	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% 0mg	4.85% 4.37mg	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	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Butter	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	17% 171mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	966% 8.7mg	796% 7.16mg	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	250% 20mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	244% 1024mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	141% 3.23mg	359% 8.26mg	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	259% 1814mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	63.7% 2167mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	83% 45.6μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	186% 20.5mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cashew Butter vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 1.5 times more Vitamin B2, 2.6 times more Vitamin B3, 5.8 times more Vitamin B5, 3.1 times more Vitamin B6, 3.4 times more Vitamin B9 and more Vitamin C than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 per 14 oz.
• Both Plain Cashew Butter no Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cashew Butter vs Oil Roasted Sunflower Seeds:

• Plain Cashew Butter no Salt has 1.2 times more Copper, 2 times more Magnesium and 5 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2 times more Calcium, 2.6 times more Manganese, 2.5 times more Phosphorus and 6.8 times more Selenium than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron, Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Plain Cashew Butter no Salt has 1.4 times more Saturated Fat, 2.1 times more Omega 3 and 1.2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.2 times more Omega 6 and 5.3 times more Fiber than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat and Protein per 14 oz.
• Both Plain Cashew Butter no Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.