Comparing Nutrients in 14 ounces Cashew Nuts VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cashew Nuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	75.7% 2195kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	179% 174g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	182% 31g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	61% 79.4g	130g per day for Men 19-50 years
Sugars	32.4% 23.5g	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	0.27% 0.2g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 23g	% 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	129% 72.3g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	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	140% 1.68mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.6% 3.43mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.66mg	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	2.2% 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% 3.57mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 135μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	14.7% 147mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	968% 8.7mg	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	331% 26.5mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	276% 1159mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	286% 6.57mg	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	336% 2354mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	77% 2619mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	144% 79μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	209% 23mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.56% 20.6g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cashew Nuts vs Sunflower Seeds:

• Raw Cashew Nuts have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.5 times more Vitamin B1, 6.1 times more Vitamin B2, 7.8 times more Vitamin B3, 1.3 times more Vitamin B5, 3.2 times more Vitamin B6, 9.1 times more Vitamin B9, 2.8 times more Vitamin C and 39.1 times more Vitamin E than Raw Cashew Nuts.
• Both Raw 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 Cashew Nuts vs Sunflower Seeds:

• Raw Cashew Nuts have 1.2 times more Copper and 1.3 times more Iron than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Calcium and 2.7 times more Selenium than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Dried Sunflower Seed Kernels have similar amounts of Magnesium, Manganese, Phosphorus, Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Cashew Nuts have 1.7 times more Saturated Fat, 1.5 times more Carbohydrate and 2.3 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3 times more Omega 6 and 2.6 times more Fiber than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Omega 3 and Protein per 14 oz.
• Both Raw Cashew Nuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.