Comparing Nutrients in 1 pound Roasted Cashews VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Roasted Cashews	Sunflower Seeds	Recommended Dietary Allowance
Energy	89.8% 2604kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	217% 210g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	130% 41.5g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	45.6% 0.73g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	204% 34.7g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	69.8% 91g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	16.4% 12g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	% 11.3g	g per day for Men 19-50 years
Fiber	36% 13.6g	103% 39g	38g per day for Men 19-50 years
Protein	124% 69.4g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.6% 0.91mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.8% 0.91mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.53mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.3% 1.16mg	469% 6.1mg	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	78.2% 313μg	257% 1030μg	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	0% 0mg	7.06% 6.35mg	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	28% 4.17mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	131% 157μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Sunflower Seeds	Recommended Dietary Allowance
Calcium	20.4% 204mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	1119% 10mg	907% 8.16mg	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	340% 27.2mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	281% 1179mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	163% 3.75mg	385% 8.85mg	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	318% 2223mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	75.4% 2563mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	231% 25.4mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.21% 7.7g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Dry Roasted Cashew Nuts have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.4 times more Vitamin B1, 1.8 times more Vitamin B2, 6 times more Vitamin B3, 5.3 times more Vitamin B6, 3.3 times more Vitamin B9, more Vitamin C and 38.2 times more Vitamin E than Dry Roasted Cashew Nuts.
• Both Dry Roasted Cashew Nuts and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 1 lb.
• Both Dry Roasted Cashew Nuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Roasted Cashews vs Sunflower Seeds:

• Dry Roasted Cashew Nuts have 1.2 times more Copper and 1.8 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Calcium, 2.4 times more Manganese, 1.3 times more Phosphorus and 4.5 times more Selenium than Dry Roasted Cashew Nuts.
• Both Dry Roasted Cashew Nuts and Dried Sunflower Seed Kernels have similar amounts of Iron, Magnesium, Potassium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Cashew Nuts have 2.1 times more Saturated Fat, 2.7 times more Omega 3, 1.6 times more Carbohydrate and 1.9 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3 times more Omega 6, 2.9 times more Fiber and 1.4 times more Protein than Dry Roasted Cashew Nuts.
• Both Dry Roasted Cashew Nuts and Dried Sunflower Seed Kernels have similar amounts of Energy and Fat per 1 lb.
• Both Dry Roasted Cashew Nuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.