Comparing Nutrients in 14 ounces Sunflower Seeds VS Cashew Nuts

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Cashew Nuts	Recommended Dietary Allowance
Energy	80% 2318kcal	75.7% 2195kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	179% 174g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	97% 31g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	182% 31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	92% 120g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	32.4% 23.5g	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	0.27% 0.2g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 23g	g per day for Men 19-50 years
Fiber	90% 34g	34.5% 13g	38g per day for Men 19-50 years
Protein	147% 82.5g	129% 72.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cashew Nuts	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	140% 1.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	68.6% 3.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	127% 1.66mg	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	225% 901μg	25% 99μg	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	6.17% 5.56mg	2.2% 2mg	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	931% 140mg	24% 3.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	113% 135μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cashew Nuts	Recommended Dietary Allowance
Calcium	31% 310mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	968% 8.7mg	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	260% 21mg	331% 26.5mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	276% 1159mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	286% 6.57mg	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	374% 2619mg	336% 2354mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	77% 2619mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	144% 79μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	209% 23mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.56% 20.6g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 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.
• While Raw Cashew Nuts contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

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

Comparison of macro-nutrients per 14 ounces:

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