Comparing Nutrients in 1 kilogram Cashew Nuts VS Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Cashew Nuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	191% 5530kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	452% 439g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	243% 78g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	38.8% 0.62g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	458% 78g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	232% 302g	154% 200g	130g per day for Men 19-50 years
Sugars	81.5% 59g	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	0.69% 0.5g	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	% 0.5g	NA	g per day for Men 19-50 years
Sucrose	% 58g	% 25g	g per day for Men 19-50 years
Fiber	87% 33g	226% 86g	38g per day for Men 19-50 years
Protein	325% 182g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	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	353% 4.23mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.4% 10.6mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	173% 8.64mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	321% 4.17mg	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	5.56% 5mg	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	60% 9mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	284% 341μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	37% 370mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	2439% 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	835% 66.8mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	695% 2920mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	720% 16.6mg	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	847% 5930mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	194% 6600mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	362% 199μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	525% 57.8mg	455% 50mg	11mg per day for Men 19-50 years
Water	1.4% 52g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• Raw Cashew Nuts have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 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.
• Both Raw 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 Cashew Nuts vs Sunflower Seeds:

• Raw Cashew Nuts have 1.2 times more Copper and 1.3 times more Iron than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Calcium and 2.7 times more Selenium than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Dried Sunflower Seed Kernels have similar amounts of Magnesium, Manganese, Phosphorus, Potassium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Cashew Nuts have 1.7 times more Saturated Fat, 1.5 times more Carbohydrate and 2.3 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3 times more Omega 6 and 2.6 times more Fiber than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Omega 3 and Protein per 1 kg.
• Both Raw Cashew Nuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.