Comparing Nutrients in 1 kilogram Sunflower Seeds VS Cashew Nuts

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Cashew Nuts	Recommended Dietary Allowance
Energy	201% 5840kcal	191% 5530kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	452% 439g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	243% 78g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	38.8% 0.62g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	458% 78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	232% 302g	130g per day for Men 19-50 years
Sugars	36% 26g	81.5% 59g	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	0.69% 0.5g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	% 25g	% 58g	g per day for Men 19-50 years
Fiber	226% 86g	87% 33g	38g per day for Men 19-50 years
Protein	371% 208g	325% 182g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cashew Nuts	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	353% 4.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	66.4% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	173% 8.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	321% 4.17mg	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	568% 2270μg	62.5% 250μg	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	15.6% 14mg	5.56% 5mg	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	2345% 352mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	284% 341μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cashew Nuts	Recommended Dietary Allowance
Calcium	78% 780mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	2439% 22mg	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	656% 52.5mg	835% 66.8mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	695% 2920mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	720% 16.6mg	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	943% 6600mg	847% 5930mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	194% 6600mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	362% 199μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	525% 57.8mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	1.4% 52g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 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.
• While Raw Cashew Nuts contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

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

Comparison of macro-nutrients per 1 kilogram:

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