Comparing Nutrients in 300 calories Oil Roasted Cashews VS Roasted Sunflower Seeds

Weight per 300 calories

• Oil Roasted Cashews: 51.7g
• Roasted Sunflower Seeds: 51.5g

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 Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Oil Roasted Cashews	Roasted 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	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.4g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	25.8% 4.4g	99% 17g	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	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	3.57% 2.6g	1.94% 1.4g	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	NA	g per day for Men 19-50 years
Fiber	4.5% 1.7g	15% 5.72g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	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	15.6% 0.19mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.67% 0.11mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.6% 0.9mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	32% 0.41mg	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	30.5% 122μg	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	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashews	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.22% 22.2mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	117% 1.06mg	105% 0.94mg	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	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	33.6% 141mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	37.5% 0.86mg	47.3% 1.1mg	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	85% 595mg	700mg per day for Men 19-50 years
Potassium	9.6% 327mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	0.45% 6.72mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	0.049% 1.8g	0.017% 0.62g	3700g per day for Men 19-50 years

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

• Oil Roasted Cashew Nuts have 3.4 times more Vitamin B1 and 12.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4 times more Vitamin B3, 8 times more Vitamin B5, 2.5 times more Vitamin B6, 9.4 times more Vitamin B9 and 28.3 times more Vitamin E than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 300 kcal.
• Both Oil Roasted Cashew Nuts as well as Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds:

• Oil Roasted Cashew Nuts have 1.6 times more Iron and 2.1 times more Magnesium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Calcium, 1.3 times more Manganese, 2.2 times more Phosphorus, 1.3 times more Potassium and 3.9 times more Selenium than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Copper and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Oil Roasted Cashew Nuts have 1.6 times more Saturated Fat, 1.2 times more Carbohydrate and 1.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.9 times more Omega 6 and 3.4 times more Fiber than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat and Protein per 300 kcal.
• Both Oil Roasted Cashew Nuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.