Comparing Nutrients in 300 calories Oil Roasted Cashews VS Sunflower Seeds

Weight per 300 calories

• Oil Roasted Cashews: 51.7g
• Sunflower Seeds: 51.4g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Oil Roasted Cashews or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Oil Roasted Cashews	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	25.5% 24.7g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.4g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	25.8% 4.4g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	3.57% 2.6g	1.86% 1.35g	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	0.057% 0.041g	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	% 0.041g	NA	g per day for Men 19-50 years
Sucrose	% 2.5g	% 1.3g	g per day for Men 19-50 years
Fiber	4.5% 1.7g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.6% 0.19mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.67% 0.11mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.6% 0.9mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	53% 0.69mg	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	3.23% 13μg	29% 117μg	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	0.17% 0.16mg	0.8% 0.72mg	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	3.17% 0.48mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashews	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.22% 22.2mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	117% 1.06mg	103% 0.92mg	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	39% 3.13mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	33.6% 141mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	37.5% 0.86mg	43.6% 1mg	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	39.2% 275mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	9.6% 327mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	0.45% 6.72mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.049% 1.8g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oil Roasted Cashews vs Sunflower Seeds:

• Oil Roasted Cashew Nuts have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4 times more Vitamin B1, 1.6 times more Vitamin B2, 4.8 times more Vitamin B3, 1.3 times more Vitamin B5, 4.1 times more Vitamin B6, 9 times more Vitamin B9 and 38 times more Vitamin E than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oil Roasted Cashews vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 1.8 times more Calcium and 2.6 times more Selenium than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Dried Sunflower Seed Kernels have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Oil Roasted Cashew Nuts have 1.9 times more Saturated Fat, 1.5 times more Carbohydrate and 1.9 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.7 times more Omega 6 and 2.6 times more Fiber than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat and Protein per 300 kcal.
• Both Oil Roasted Cashew Nuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.