Comparing Nutrients in 1 pound Oil Roasted Cashews VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Oil Roasted Cashews	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	91% 2631kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	223% 217g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	120% 38.5g	100% 32g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	226% 38.5g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	80% 104g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	19.5% 14g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	% 22g	% 10.8g	g per day for Men 19-50 years
Fiber	39.4% 15g	127% 48g	38g per day for Men 19-50 years
Protein	136% 76.4g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	Oil Roasted 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	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76% 0.99mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.2% 7.87mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	276% 3.6mg	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	265% 1061μg	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	5.54% 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	28% 4.17mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	131% 157μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashews	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	19.5% 195mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	1030% 9.27mg	909% 8.2mg	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	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	295% 1238mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	329% 7.57mg	410% 9.43mg	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	738% 5166mg	700mg per day for Men 19-50 years
Potassium	84.3% 2867mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	167% 92μg	645% 355μg	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	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.43% 15.8g	0.19% 7g	3700g per day for Men 19-50 years

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

• Oil Roasted Cashew Nuts have 11.2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Vitamin B2, 2.4 times more Vitamin B3, 7.9 times more Vitamin B5, 2.5 times more Vitamin B6, 9.4 times more Vitamin B9, 3.7 times more Vitamin C and 39.5 times more Vitamin E than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 per 1 lb.
• Both Oil Roasted Cashew Nuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Oil Roasted Cashew Nuts have 1.4 times more Iron, 2.1 times more Magnesium and 1.3 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2 times more Calcium, 2.1 times more Phosphorus and 3.9 times more Selenium than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Copper, Manganese and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Cashew Nuts have 1.3 times more Carbohydrate and 1.6 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4 times more Omega 6 and 3.2 times more Fiber than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat, Saturated Fat, Omega 3 and Protein per 1 lb.
• Both Oil Roasted Cashew Nuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.