Comparing Nutrients in 1 pound Sunflower Seed Flour VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Sunflower Seed Flour	Roasted Cashews	Recommended Dietary Allowance
Energy	51% 1479kcal	89.8% 2604kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	217% 210g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	130% 41.5g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	23% 3.94g	204% 34.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 163g	114% 148g	130g per day for Men 19-50 years
Sugars	NA	31.3% 22.7g	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	NA	g per day for Men 19-50 years
Fiber	62% 23.6g	36% 13.6g	38g per day for Men 19-50 years
Protein	389% 218g	124% 69.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1205% 14.5mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	599% 30mg	111% 5.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	263% 3.4mg	89.3% 1.16mg	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	252% 1007μg	78.2% 313μg	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	6.55% 5.9mg	0% 0mg	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	28% 4.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	131% 157μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Roasted Cashews	Recommended Dietary Allowance
Calcium	51.7% 517mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	863% 7.77mg	1119% 10mg	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	375% 30mg	340% 27.2mg	8mg per day for Men 19-50 years
Magnesium	374% 1569mg	281% 1179mg	420mg per day for Men 19-50 years
Manganese	389% 8.96mg	163% 3.75mg	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	446% 3125mg	318% 2223mg	700mg per day for Men 19-50 years
Potassium	8.94% 304mg	75.4% 2563mg	3400mg per day for Men 19-50 years
Selenium	480% 264μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	204% 22.5mg	231% 25.4mg	11mg per day for Men 19-50 years
Water	0.92% 34g	0.21% 7.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Roasted Cashews per 1 lb

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

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

• 1 pound of Sunflower Seed Flour has 15.9 times more Vitamin B1, 1.3 times more Vitamin B2, 5.2 times more Vitamin B3, 5.4 times more Vitamin B5, 2.9 times more Vitamin B6 and 3.2 times more Vitamin B9 than Roasted Cashews.
• Both Partially Defatted Sunflower Seed Flour as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Sunflower Seed Flour has 2.5 times more Calcium, 1.3 times more Magnesium, 2.4 times more Manganese, 1.4 times more Phosphorus and 5 times more Selenium than Roasted Cashews.
• While 1 lb of Dry Roasted Cashew Nuts contains 1.3 times more Copper and 8.4 times more Potassium than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Roasted Cashews contain similar levels of Iron and Zinc per one pound.
• 1 pound of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sunflower Seed Flour has 1.7 times more Fiber and 3.1 times more Protein than Roasted Cashews.
• While 1 lb of Dry Roasted Cashew Nuts contains 1.8 times more Energy, 28.8 times more Fat, 66.4 times more Saturated Fat, 80.5 times more Omega 3 and 8.8 times more Omega 6 than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Roasted Cashews offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Sunflower Seed Flour provide inadequate amounts of Omega 3