Comparing Nutrients in 14 ounces Oil Roasted Cashews VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Oil Roasted Cashews	Sunflower Seeds	Recommended Dietary Allowance
Energy	79.4% 2302kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	195% 190g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	105% 33.6g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	198% 33.6g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	61% 79.4g	130g per day for Men 19-50 years
Sugars	27.4% 20g	14.3% 10.4g	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	0.44% 0.32g	NA	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 19.2g	% 9.92g	g per day for Men 19-50 years
Fiber	34.5% 13g	90% 34g	38g per day for Men 19-50 years
Protein	119% 67g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	120% 1.44mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.6% 0.87mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	411% 5.34mg	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	25% 99μg	225% 901μg	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	1.32% 1.2mg	6.17% 5.56mg	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	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashews	Sunflower Seeds	Recommended Dietary Allowance
Calcium	17% 171mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	901% 8.1mg	794% 7.14mg	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	300% 24mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	258% 1084mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	288% 6.62mg	336% 7.74mg	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	301% 2108mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	73.8% 2508mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	146% 80.6μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	193% 21.2mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.37% 14g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• Oil Roasted Cashew Nuts have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.1 times more Vitamin B1, 1.6 times more Vitamin B2, 4.8 times more Vitamin B3, 1.3 times more Vitamin B5, 4.2 times more Vitamin B6, 9.1 times more Vitamin B9, 4.7 times more Vitamin C and 38.2 times more Vitamin E than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Dried Sunflower Seed Kernels contain 1.8 times more Calcium and 2.6 times more Selenium than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Dried Sunflower Seed Kernels have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Cashew Nuts have 1.9 times more Saturated Fat, 1.5 times more Carbohydrate and 1.9 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.7 times more Omega 6 and 2.6 times more Fiber than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Omega 3 and Protein per 14 oz.
• Both Oil Roasted Cashew Nuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.