Comparing Nutrients in 1 kilogram Cashew Butter VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cashew Butter	11%	71%	18%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cashew Butter	Sunflower Seeds	Recommended Dietary Allowance
Energy	202% 5870kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	509% 494g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	305% 98g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	107% 1.7g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	480% 81.7g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 276g	154% 200g	130g per day for Men 19-50 years
Sugars	NA	36% 26g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 25g	g per day for Men 19-50 years
Fiber	52.6% 20g	226% 86g	38g per day for Men 19-50 years
Protein	314% 176g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Cashew Butter	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	260% 3.12mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.87mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	240% 12mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	194% 2.52mg	1035% 13.5mg	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	170% 680μg	568% 2270μg	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	0% 0mg	15.6% 14mg	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	NA	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Butter	Sunflower Seeds	Recommended Dietary Allowance
Calcium	43% 430mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	2433% 22mg	2000% 18mg	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	629% 50.3mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	614% 2580mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	354% 8.15mg	848% 19.5mg	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	653% 4570mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	161% 5460mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	469% 51.6mg	455% 50mg	11mg per day for Men 19-50 years
Water	0.8% 29.6g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cashew Butter vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 4.7 times more Vitamin B1, 1.9 times more Vitamin B2, 5.2 times more Vitamin B3, 5.3 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin C than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 1 kg.
• Both Plain Cashew Butter no Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cashew Butter vs Sunflower Seeds:

• Plain Cashew Butter no Salt has 1.2 times more Copper and 1.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Calcium, 1.3 times more Magnesium, 2.4 times more Manganese, 1.4 times more Phosphorus and 4.6 times more Selenium than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt and Dried Sunflower Seed Kernels have similar amounts of Iron, Potassium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Plain Cashew Butter no Salt has 2.2 times more Saturated Fat, 2.9 times more Omega 3 and 1.4 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Omega 6 and 4.3 times more Fiber than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat and Protein per 1 kg.
• Both Plain Cashew Butter no Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.