Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Cashew Nuts

Macros Ratio

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

Macro Nutrients

	Roasted Sunflower Seeds	Cashew Nuts	Recommended Dietary Allowance
Energy	79.7% 2310kcal	75.7% 2195kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	179% 174g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	97% 31g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	182% 31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	92% 120g	130g per day for Men 19-50 years
Sugars	15% 11g	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	NA	% 23g	g per day for Men 19-50 years
Fiber	116% 44g	34.5% 13g	38g per day for Men 19-50 years
Protein	137% 76.7g	129% 72.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cashew Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	140% 1.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	68.6% 3.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	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	235% 941μg	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	691% 104mg	24% 3.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	113% 135μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cashew Nuts	Recommended Dietary Allowance
Calcium	27.8% 278mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	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	189% 15mg	331% 26.5mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	276% 1159mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	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	655% 4584mg	336% 2354mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	77% 2619mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	144% 79μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	209% 23mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	0.56% 20.6g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 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.
• While Raw Cashew Nuts contain 4 times more Vitamin B1 and 12.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds vs Cashew Nuts:

• Dry Roasted Sunflower Seed Kernels no Salt have 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.
• While Raw Cashew Nuts contain 1.8 times more Iron and 2.3 times more Magnesium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Cashew Nuts have similar amounts of Copper and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

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