Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Toasted Sunflower Seeds	Cashew Nuts	Recommended Dietary Allowance
Energy	97% 2808kcal	86.5% 2508kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	205% 199g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	110% 35.3g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	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	72% 93g	105% 137g	130g per day for Men 19-50 years
Sugars	NA	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	NA	% 26.4g	g per day for Men 19-50 years
Fiber	137% 52g	39.4% 15g	38g per day for Men 19-50 years
Protein	139% 78g	148% 82.6g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Cashew Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	160% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	78.4% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	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	270% 1080μg	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	NA	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Cashew Nuts	Recommended Dietary Allowance
Calcium	26% 259mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	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	386% 31mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	315% 1324mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	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	750% 5253mg	384% 2690mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	88% 2994mg	3400mg per day for Men 19-50 years
Selenium	NA	164% 90μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	238% 26.2mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	0.64% 23.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Cashew Nuts per 1 lb

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

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

• 1 pound of Toasted Sunflower Seeds has 4.9 times more Vitamin B2, 4 times more Vitamin B3, 8.2 times more Vitamin B5, 1.9 times more Vitamin B6 and 9.5 times more Vitamin B9 than Cashew Nuts.
• While 1 lb of Raw Cashew Nuts contains 1.3 times more Vitamin B1 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Toasted Sunflower Seeds has 1.5 times more Calcium, 1.3 times more Manganese and 2 times more Phosphorus than Cashew Nuts.
• While 1 lb of Raw Cashew Nuts contains 2.3 times more Magnesium and 1.3 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cashew Nuts contain similar levels of Copper, Iron and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 1.3 times more Fat, 1.3 times more Omega 3, 4.8 times more Omega 6 and 3.5 times more Fiber than Cashew Nuts.
• While 1 lb of Raw Cashew Nuts contains 1.3 times more Saturated Fat and 1.5 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cashew Nuts offer comparable quantities of Energy and Protein per one pound.