Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cashew Nuts	Recommended Dietary Allowance
Energy	204% 5920kcal	191% 5530kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	452% 439g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	243% 78g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	38.8% 0.62g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	458% 78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	232% 302g	130g per day for Men 19-50 years
Sugars	43% 31g	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	0% 0g	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	% 7.4g	% 0.5g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 58g	g per day for Men 19-50 years
Fiber	279% 106g	87% 33g	38g per day for Men 19-50 years
Protein	358% 201g	325% 182g	56g per day for Men 19-50 years

Vitamins

	Oil 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	267% 3.2mg	353% 4.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	66.4% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	173% 8.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	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	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	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	2422% 363mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	284% 341μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cashew Nuts	Recommended Dietary Allowance
Calcium	87% 870mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	2004% 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	535% 42.8mg	835% 66.8mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	695% 2920mg	420mg per day for Men 19-50 years
Manganese	904% 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	1627% 11390mg	847% 5930mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	194% 6600mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	362% 199μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	525% 57.8mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	1.4% 52g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Cashew Nuts per 1 kg

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

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 4.8 times more Vitamin B2, 3.9 times more Vitamin B3, 8 times more Vitamin B5, 1.9 times more Vitamin B6, 9.4 times more Vitamin B9 and 40.4 times more Vitamin E than Cashew Nuts.
• While 1 kg of Raw Cashew Nuts contains 1.3 times more Vitamin B1 and 11 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 2.4 times more Calcium, 1.3 times more Manganese, 1.9 times more Phosphorus and 3.9 times more Selenium than Cashew Nuts.
• While 1 kg of Raw Cashew Nuts contains 1.6 times more Iron, 2.3 times more Magnesium and 1.4 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cashew Nuts contain similar levels of Copper and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.3 times more Omega 3, 4.4 times more Omega 6 and 3.2 times more Fiber than Cashew Nuts.
• While 1 kg of Raw Cashew Nuts contains 1.3 times more Carbohydrate and 1.9 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cashew Nuts offer comparable quantities of Energy, Fat, Saturated Fat and Protein per one kilogram.