Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Oil Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	204% 5920kcal	200% 5800kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	492% 478g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	265% 84.8g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	42.5% 0.68g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	499% 84.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	230% 299g	130g per day for Men 19-50 years
Sugars	43% 31g	69% 50g	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% 0g	1.1% 0.8g	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	% 7.4g	% 0.8g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 48.4g	g per day for Men 19-50 years
Fiber	279% 106g	87% 33g	38g per day for Men 19-50 years
Protein	358% 201g	301% 168g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Oil Roasted Cashews	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	303% 3.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	168% 2.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	248% 3.23mg	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	585% 2340μg	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	12.2% 11mg	3.33% 3mg	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	2422% 363mg	61.3% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	289% 347μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	87% 870mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	2270% 20.4mg	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	535% 42.8mg	756% 60.5mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	650% 2730mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	725% 16.7mg	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	1627% 11390mg	759% 5310mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	186% 6320mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	369% 203μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	486% 53.5mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	0.94% 34.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oil Roasted Sunflower Seeds vs Oil Roasted Cashews:

• Oil Roasted Sunflower Seed Kernels have 1.3 times more Vitamin B2, 2.4 times more Vitamin B3, 7.9 times more Vitamin B5, 2.5 times more Vitamin B6, 9.4 times more Vitamin B9, 3.7 times more Vitamin C and 39.5 times more Vitamin E than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 11.2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Oil Roasted Cashew Nuts have similar amounts of Vitamin B1 per 1 kg.
• Both Oil Roasted Sunflower Seed Kernels as well as Oil Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Oil Roasted Cashews:

• Oil Roasted Sunflower Seed Kernels have 2 times more Calcium, 1.2 times more Manganese, 2.1 times more Phosphorus and 3.9 times more Selenium than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 1.4 times more Iron, 2.1 times more Magnesium and 1.3 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Oil Roasted Cashew Nuts have similar amounts of Copper and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Sunflower Seed Kernels have 4 times more Omega 6 and 3.2 times more Fiber than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 1.3 times more Carbohydrate and 1.6 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Oil Roasted Cashew Nuts have similar amounts of Energy, Fat, Saturated Fat, Omega 3 and Protein per 1 kg.
• Both Oil Roasted Sunflower Seed Kernels as well as Oil Roasted Cashew Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.