Comparing Nutrients in 1 pound Sunflower Seeds VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Sunflower Seeds	Cashew Nuts	Recommended Dietary Allowance
Energy	91% 2649kcal	86.5% 2508kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	205% 199g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	110% 35.3g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	208% 35.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	105% 137g	130g per day for Men 19-50 years
Sugars	16.4% 12g	37% 27g	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	0.31% 0.23g	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	% 0.23g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 26.4g	g per day for Men 19-50 years
Fiber	103% 39g	39.4% 15g	38g per day for Men 19-50 years
Protein	168% 94g	148% 82.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cashew Nuts	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	160% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	78.4% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	145% 1.9mg	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	257% 1030μg	28.3% 113μg	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	7.06% 6.35mg	2.5% 2.27mg	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	1064% 160mg	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cashew Nuts	Recommended Dietary Allowance
Calcium	35.4% 354mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	1106% 9.96mg	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	298% 24mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	315% 1324mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	326% 7.5mg	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	428% 2994mg	384% 2690mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	88% 2994mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	164% 90μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	238% 26.2mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.64% 23.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Cashew Nuts:

• Dried Sunflower Seed Kernels have 3.5 times more Vitamin B1, 6.1 times more Vitamin B2, 7.8 times more Vitamin B3, 1.3 times more Vitamin B5, 3.2 times more Vitamin B6, 9.1 times more Vitamin B9, 2.8 times more Vitamin C and 39.1 times more Vitamin E than Raw Cashew Nuts.
• While Raw Cashew Nuts contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Cashew Nuts:

• Dried Sunflower Seed Kernels have 2.1 times more Calcium and 2.7 times more Selenium than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 1.3 times more Iron than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Cashew Nuts have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 3 times more Omega 6 and 2.6 times more Fiber than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 1.7 times more Saturated Fat, 1.5 times more Carbohydrate and 2.3 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Cashew Nuts have similar amounts of Energy, Fat, Omega 3 and Protein per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Raw Cashew Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.