Comparing Nutrients in 1 kilogram Oil Roasted Cashews VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Oil Roasted Cashews	Sunflower Seeds	Recommended Dietary Allowance
Energy	200% 5800kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	492% 478g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	265% 84.8g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	42.5% 0.68g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	499% 84.8g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	230% 299g	154% 200g	130g per day for Men 19-50 years
Sugars	69% 50g	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	1.1% 0.8g	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	% 0.8g	NA	g per day for Men 19-50 years
Sucrose	% 48.4g	% 25g	g per day for Men 19-50 years
Fiber	87% 33g	226% 86g	38g per day for Men 19-50 years
Protein	301% 168g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	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	303% 3.63mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.18mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	248% 3.23mg	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	62.5% 250μg	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	3.33% 3mg	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	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	289% 347μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashews	Sunflower Seeds	Recommended Dietary Allowance
Calcium	43% 430mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	2270% 20.4mg	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	756% 60.5mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	650% 2730mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	725% 16.7mg	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	759% 5310mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	186% 6320mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	369% 203μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	486% 53.5mg	455% 50mg	11mg per day for Men 19-50 years
Water	0.94% 34.8g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• Oil Roasted Cashew Nuts have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.1 times more Vitamin B1, 1.6 times more Vitamin B2, 4.8 times more Vitamin B3, 1.3 times more Vitamin B5, 4.2 times more Vitamin B6, 9.1 times more Vitamin B9, 4.7 times more Vitamin C and 38.2 times more Vitamin E than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts 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 Oil Roasted Cashews vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 1.8 times more Calcium and 2.6 times more Selenium than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Dried Sunflower Seed Kernels have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Cashew Nuts have 1.9 times more Saturated Fat, 1.5 times more Carbohydrate and 1.9 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.7 times more Omega 6 and 2.6 times more Fiber than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Omega 3 and Protein per 1 kg.
• Both Oil Roasted Cashew Nuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.