Comparing Nutrients in 1 kilogram Cashew Nuts VS Roasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Cashew Nuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	191% 5530kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	452% 439g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	243% 78g	163% 52g	32g per day for Men 19-50 years
Omega 3	38.8% 0.62g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	458% 78g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	232% 302g	185% 241g	130g per day for Men 19-50 years
Sugars	81.5% 59g	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	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	NA	g per day for Men 19-50 years
Fiber	87% 33g	292% 111g	38g per day for Men 19-50 years
Protein	325% 182g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	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	353% 4.23mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.4% 10.6mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	173% 8.64mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	321% 4.17mg	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	62.5% 250μg	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	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	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	284% 341μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	37% 370mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	2439% 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	835% 66.8mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	695% 2920mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	720% 16.6mg	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	847% 5930mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	194% 6600mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	362% 199μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	525% 57.8mg	481% 53mg	11mg per day for Men 19-50 years
Water	1.4% 52g	0.32% 12g	3700g per day for Men 19-50 years

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

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

• Raw Cashew Nuts have 1.8 times more Iron and 2.3 times more Magnesium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 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.
• Both Raw Cashew Nuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Copper and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Cashew Nuts have 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.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.2 times more Omega 6 and 3.4 times more Fiber than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat, Omega 3 and Protein per 1 kg.
• Both Raw Cashew Nuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.