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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	Toasted Sunflower Seeds	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	213% 6190kcal	200% 5800kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	492% 478g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	265% 84.8g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	42.5% 0.68g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	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	158% 206g	230% 299g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.8g	g per day for Men 19-50 years
Sucrose	NA	% 48.4g	g per day for Men 19-50 years
Fiber	303% 115g	87% 33g	38g per day for Men 19-50 years
Protein	307% 172g	301% 168g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	271% 3.25mg	303% 3.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	168% 2.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	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	595% 2380μg	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	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	NA	61.3% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	289% 347μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	57% 570mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	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	851% 68mg	756% 60.5mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	650% 2730mg	420mg per day for Men 19-50 years
Manganese	919% 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	1654% 11580mg	759% 5310mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	186% 6320mg	3400mg per day for Men 19-50 years
Selenium	NA	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	482% 53mg	486% 53.5mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.94% 34.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Oil Roasted Cashews per 1 kg

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

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

• 1 kilogram of Toasted Sunflower Seeds has 1.3 times more Vitamin B2, 2.4 times more Vitamin B3, 8 times more Vitamin B5, 2.5 times more Vitamin B6 and 9.5 times more Vitamin B9 than Oil Roasted Cashews.
• Both Toasted Sunflower Seeds and Oil Roasted Cashews provide similar amounts of Vitamin B1 per one kilogram.
• Both Toasted Sunflower Seed Kernels no Salt as well as Oil Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Toasted Sunflower Seeds has 1.3 times more Calcium, 1.3 times more Manganese and 2.2 times more Phosphorus than Oil Roasted Cashews.
• While 1 kg of Oil Roasted Cashew Nuts contains 2.1 times more Magnesium and 1.3 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Oil Roasted Cashews contain similar levels of Copper, Iron and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 4.4 times more Omega 6 and 3.5 times more Fiber than Oil Roasted Cashews.
• While 1 kg of Oil Roasted Cashew Nuts contains 1.4 times more Saturated Fat and 1.5 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Oil Roasted Cashews offer comparable quantities of Energy, Fat, Omega 3 and Protein per one kilogram.