Comparing Nutrients in 1 kilogram Roasted Cashews VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Roasted Cashews	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	198% 5740kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	478% 464g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	286% 92g	163% 52g	32g per day for Men 19-50 years
Omega 3	101% 1.6g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	451% 76.6g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	251% 327g	185% 241g	130g per day for Men 19-50 years
Sugars	69% 50g	37.7% 27.3g	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	NA	g per day for Men 19-50 years
Fiber	79% 30g	292% 111g	38g per day for Men 19-50 years
Protein	273% 153g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	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	167% 2mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.5% 14mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	244% 12mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	197% 2.56mg	618% 8.04mg	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	173% 690μg	593% 2370μg	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	61.3% 9.2mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	289% 347μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	45% 450mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	2467% 22mg	2033% 18.3mg	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	750% 60mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	619% 2600mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	917% 21mg	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	700% 4900mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	166% 5650mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	213% 117μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	509% 56mg	481% 53mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Cashews vs Roasted Sunflower Seeds:

• Dry Roasted Cashew Nuts have 1.9 times more Vitamin B1 and 12.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5 times more Vitamin B3, 5.8 times more Vitamin B5, 3.1 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin C and 28.4 times more Vitamin E than Dry Roasted Cashew Nuts.
• Both Dry Roasted Cashew Nuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 1 kg.
• Both Dry Roasted Cashew Nuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Cashews vs Roasted Sunflower Seeds:

• Dry Roasted Cashew Nuts have 1.2 times more Copper, 1.6 times more Iron, 2 times more Magnesium and 5.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Calcium, 2.6 times more Manganese, 2.4 times more Phosphorus, 1.5 times more Potassium and 6.8 times more Selenium than Dry Roasted Cashew Nuts.
• Both Dry Roasted Cashew Nuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Cashew Nuts have 1.8 times more Saturated Fat, 2.3 times more Omega 3, 1.4 times more Carbohydrate and 1.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.3 times more Omega 6, 3.7 times more Fiber and 1.3 times more Protein than Dry Roasted Cashew Nuts.
• Both Dry Roasted Cashew Nuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Fat per 1 kg.
• Both Dry Roasted Cashew Nuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.