Comparing Nutrients in 1 pound Oil Roasted Cashews VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Oil Roasted Cashews	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	91% 2631kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	223% 217g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	120% 38.5g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	226% 38.5g	260% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	81.4% 106g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	66% 48g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 22g	% 47.6g	g per day for Men 19-50 years
Fiber	39.4% 15g	68% 26g	38g per day for Men 19-50 years
Protein	136% 76.4g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	137% 1.65mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76% 0.99mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.2% 7.87mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	192% 2.5mg	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	269% 1075μg	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	13.6% 12.2mg	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	692% 104mg	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 Cashews	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	19.5% 195mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	1030% 9.27mg	805% 7.24mg	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	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	295% 1238mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	329% 7.57mg	409% 9.4mg	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	432% 3021mg	700mg per day for Men 19-50 years
Potassium	84.3% 2867mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	167% 92μg	861% 474μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	221% 24.3mg	202% 22mg	11mg per day for Men 19-50 years
Water	0.43% 15.8g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Cashews VS Sunflower Seed Butter per 1 lb

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

Lets compare vitamin content per 1 pound of Oil Roasted Cashews vs Sunflower Seed Butter:

• 1 pound of Oil Roasted Cashews has 6.8 times more Vitamin B1 and 1.3 times more Vitamin B2 than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 3.9 times more Vitamin B3, 1.3 times more Vitamin B5, 1.7 times more Vitamin B6, 9.5 times more Vitamin B9, 9 times more Vitamin C and 24.9 times more Vitamin E than Oil Roasted Cashew Nuts.
• 1 pound of Oil Roasted Cashews have insufficient amounts of Vitamin C
• Both Oil Roasted Cashew Nuts as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Cashews vs Sunflower Seed Butter:

• 1 pound of Oil Roasted Cashews has 1.3 times more Copper and 1.5 times more Iron than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.5 times more Calcium, 1.3 times more Phosphorus and 5.1 times more Selenium than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashews and Sunflower Seed Butter contain similar levels of Magnesium, Manganese, Potassium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Cashews has 1.8 times more Saturated Fat, 1.4 times more Omega 3 and 1.3 times more Carbohydrate than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 2.1 times more Sugars and 1.7 times more Fiber than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashews and Sunflower Seed Butter offer comparable quantities of Energy, Fat, Omega 6 and Protein per one pound.