Comparing Nutrients in 14 ounces Roasted Cashews VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Roasted Cashews	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	78.6% 2278kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	190% 184g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	114% 36.3g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	179% 30.4g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	70% 91g	130g per day for Men 19-50 years
Sugars	27.4% 20g	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	31.3% 12g	111% 42g	38g per day for Men 19-50 years
Protein	109% 60.8g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	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	66% 0.79mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.56mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.84mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78% 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	68.5% 274μg	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	24.3% 3.65mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	18% 179mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	979% 8.8mg	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	298% 24mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	246% 1032mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	143% 3.28mg	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	278% 1945mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	66% 2242mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	84.4% 46.4μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	202% 22.2mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.18% 6.75g	0.17% 6.1g	3700g per day for Men 19-50 years

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

• Dry Roasted Cashew Nuts have 11.2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 3 times more Vitamin B3, 5.7 times more Vitamin B5, 3.1 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin C and 39.5 times more Vitamin E than Dry Roasted Cashew Nuts.
• Both Dry Roasted Cashew Nuts 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 Roasted Cashews vs Oil Roasted Sunflower Seeds:

• Dry Roasted Cashew Nuts have 1.2 times more Copper, 1.4 times more Iron, 2 times more Magnesium and 5.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Calcium, 2.5 times more Manganese, 2.3 times more Phosphorus and 6.7 times more Selenium than Dry Roasted Cashew Nuts.
• Both Dry Roasted Cashew Nuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Cashew Nuts have 1.3 times more Saturated Fat, 2 times more Omega 3, 1.4 times more Carbohydrate and 1.6 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.5 times more Omega 6, 3.5 times more Fiber and 1.3 times more Protein than Dry Roasted Cashew Nuts.
• Both Dry Roasted Cashew Nuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy and Fat per 14 oz.
• Both Dry Roasted Cashew Nuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.