Comparing Nutrients in 1 kilogram Cashew Nuts VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cashew Nuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	191% 5530kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	452% 439g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	243% 78g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	38.8% 0.62g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	458% 78g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	232% 302g	158% 206g	130g per day for Men 19-50 years
Sugars	81.5% 59g	NA	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	303% 115g	38g per day for Men 19-50 years
Protein	325% 182g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Toasted 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	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.4% 10.6mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	173% 8.64mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	321% 4.17mg	619% 8.05mg	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	595% 2380μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	284% 341μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	37% 370mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	2439% 22mg	2038% 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	851% 68mg	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	919% 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	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	194% 6600mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	362% 199μg	NA	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	482% 53mg	11mg per day for Men 19-50 years
Water	1.4% 52g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Cashew Nuts VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Cashew Nuts versus 1 kg of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Cashew Nuts has 1.3 times more Vitamin B1 than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 4.9 times more Vitamin B2, 4 times more Vitamin B3, 8.2 times more Vitamin B5, 1.9 times more Vitamin B6 and 9.5 times more Vitamin B9 than Raw Cashew Nuts.
• Both Raw Cashew Nuts as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cashew Nuts vs Toasted Sunflower Seeds:

• 1 kilogram of Cashew Nuts has 2.3 times more Magnesium and 1.3 times more Potassium than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.5 times more Calcium, 1.3 times more Manganese and 2 times more Phosphorus than Raw Cashew Nuts.
• Both Cashew Nuts and Toasted Sunflower Seeds contain similar levels of Copper, Iron and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cashew Nuts has 1.3 times more Saturated Fat and 1.5 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.3 times more Fat, 1.3 times more Omega 3, 4.8 times more Omega 6 and 3.5 times more Fiber than Raw Cashew Nuts.
• Both Cashew Nuts and Toasted Sunflower Seeds offer comparable quantities of Energy and Protein per one kilogram.