Comparing Nutrients in 14 ounces Cashew Nuts VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cashew Nuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	75.7% 2195kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	179% 174g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	182% 31g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	73.5% 96g	130g per day for Men 19-50 years
Sugars	32.4% 23.5g	15% 11g	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	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	116% 44g	38g per day for Men 19-50 years
Protein	129% 72.3g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	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	140% 1.68mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.6% 3.43mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.66mg	245% 3.2mg	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	235% 941μg	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	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 135μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14.7% 147mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	968% 8.7mg	807% 7.26mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	276% 1159mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	286% 6.57mg	364% 8.37mg	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	655% 4584mg	700mg per day for Men 19-50 years
Potassium	77% 2619mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	144% 79μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	209% 23mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.56% 20.6g	0.13% 4.76g	3700g per day for Men 19-50 years

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

• Raw Cashew Nuts have 4 times more Vitamin B1 and 12.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.2 times more Vitamin B2, 6.6 times more Vitamin B3, 8.1 times more Vitamin B5, 1.9 times more Vitamin B6, 9.5 times more Vitamin B9, 2.8 times more Vitamin C and 29 times more Vitamin E than Raw Cashew Nuts.
• Both Raw Cashew Nuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Cashew Nuts have 1.8 times more Iron and 2.3 times more Magnesium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Calcium, 1.3 times more Manganese, 1.9 times more Phosphorus, 1.3 times more Potassium and 4 times more Selenium than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Copper and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Cashew Nuts have 1.5 times more Saturated Fat, 1.3 times more Carbohydrate and 2.2 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.2 times more Omega 6 and 3.4 times more Fiber than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat, Omega 3 and Protein per 14 oz.
• Both Raw Cashew Nuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.