Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Cashew Nuts

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Cashew Nuts: 54.2g

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

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Cashew Nuts?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Roasted Sunflower Seeds	Cashew Nuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	24.5% 23.8g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	13% 4.22g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	25% 4.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.54% 12.4g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	4.42% 3.2g	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	0.037% 0.027g	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	% 0.027g	g per day for Men 19-50 years
Sucrose	NA	% 3.15g	g per day for Men 19-50 years
Fiber	15% 5.72g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	17.7% 9.9g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	4.55% 0.055mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	2.42% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	9.37% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	17.4% 0.23mg	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	30.5% 122μg	3.4% 13.6μg	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	0.8% 0.72mg	0.3% 0.27mg	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	89.7% 13.5mg	3.25% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	15.4% 18.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cashew Nuts	Recommended Dietary Allowance
Calcium	3.6% 36mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	132% 1.2mg	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	24.5% 1.96mg	45.3% 3.62mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	37.7% 158mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	39% 0.9mg	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	85% 595mg	46% 322mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	19.6% 10.8μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	0.43% 6.5mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	28.5% 3.14mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.076% 2.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Cashew Nuts:

• Dry Roasted Sunflower Seed Kernels no Salt have 4 times more Vitamin B2, 6.3 times more Vitamin B3, 7.7 times more Vitamin B5, 1.8 times more Vitamin B6, 9 times more Vitamin B9 and 27.6 times more Vitamin E than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 4.2 times more Vitamin B1 and 13.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted 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 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Cashew Nuts:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Calcium, 1.2 times more Manganese, 1.9 times more Phosphorus, 1.2 times more Potassium and 3.8 times more Selenium than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 1.3 times more Copper, 1.9 times more Iron and 2.4 times more Magnesium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Cashew Nuts have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 4 times more Omega 6 and 3.2 times more Fiber than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 1.6 times more Saturated Fat, 1.3 times more Carbohydrate and 2.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Cashew Nuts have similar amounts of Energy, Fat and Protein per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Cashew Nuts have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.