Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Cashew Nuts

Macros Ratio

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

Macro Nutrients

	Roasted Sunflower Seeds	Cashew Nuts	Recommended Dietary Allowance
Energy	201% 5820kcal	191% 5530kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	452% 439g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	243% 78g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	38.8% 0.62g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	458% 78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	232% 302g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	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	NA	% 58g	g per day for Men 19-50 years
Fiber	292% 111g	87% 33g	38g per day for Men 19-50 years
Protein	345% 193g	325% 182g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cashew Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	353% 4.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	66.4% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	173% 8.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	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	593% 2370μg	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	1740% 261mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	284% 341μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cashew Nuts	Recommended Dietary Allowance
Calcium	70% 700mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	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	475% 38mg	835% 66.8mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	695% 2920mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	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	1650% 11550mg	847% 5930mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	194% 6600mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	362% 199μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	525% 57.8mg	11mg per day for Men 19-50 years
Water	0.32% 12g	1.4% 52g	3700g per day for Men 19-50 years

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

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

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

Comparison of macro-nutrients per 1 kilogram:

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