Comparing Nutrients in 1 pound Oil Roasted Cashew Nuts with Salt VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashew Nuts with Salt	11%	70%	19%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Oil Roasted Cashew Nuts with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	91% 2635kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	223% 217g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	120% 38.5g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	226% 38.5g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	72% 93g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	NA	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	0.5% 0.36g	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	% 0.36g	NA	g per day for Men 19-50 years
Sucrose	% 22g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	137% 52g	38g per day for Men 19-50 years
Protein	136% 76.4g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashew Nuts with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	137% 1.65mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76% 0.99mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.2% 7.87mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	281% 3.65mg	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	28.3% 113μg	270% 1080μg	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	1.5% 1.36mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	131% 157μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashew Nuts with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	19.5% 195mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	1030% 9.27mg	924% 8.3mg	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	343% 27.4mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	295% 1238mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	329% 7.57mg	417% 9.6mg	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	344% 2409mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	84.3% 2867mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	167% 92μg	NA	55μg per day for Men 19-50 years
Sodium	93% 1397mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	221% 24.3mg	219% 24mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Cashew Nuts with Salt VS Toasted Sunflower Seeds per 1 lb

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

Lets compare vitamin content per 1 pound of Oil Roasted Cashew Nuts with Salt vs Toasted Sunflower Seeds:

• 1 lb of Toasted Sunflower Seed Kernels no Salt contains 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 Cashew Nuts with Salt.
• Both Oil Roasted Cashew Nuts with Salt and Toasted Sunflower Seeds provide similar amounts of Vitamin B1 per one pound.
• Both Oil Roasted Cashew Nuts with Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Cashew Nuts with Salt vs Toasted Sunflower Seeds:

• 1 pound of Oil Roasted Cashew Nuts with Salt has 2.1 times more Magnesium, 1.3 times more Potassium and 102.7 times more Sodium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.3 times more Calcium, 1.3 times more Manganese and 2.2 times more Phosphorus than Oil Roasted Cashew Nuts with Salt.
• Both Oil Roasted Cashew Nuts with Salt and Toasted Sunflower Seeds contain similar levels of Copper, Iron and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

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