Comparing Nutrients in 500 calories Oil Roasted Sunflower Seeds VS Cashew Nuts

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Cashew Nuts: 90g

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

Which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Cashew Nuts?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cashew Nuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	41% 39.6g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	22% 7.04g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	41.4% 7.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	21% 27.3g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	7.37% 5.34g	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% 0g	0.062% 0.045g	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	% 0.63g	% 0.045g	g per day for Men 19-50 years
Sucrose	% 2g	% 5.25g	g per day for Men 19-50 years
Fiber	23.6% 8.95g	7.85% 3g	38g per day for Men 19-50 years
Protein	30.3% 17g	29.4% 16.5g	56g per day for Men 19-50 years

Vitamins

	Oil 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	22.5% 0.27mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	29% 0.38mg	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	49.4% 198μg	5.65% 22.6μg	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	1.03% 0.93mg	0.5% 0.45mg	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	205% 30.7mg	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	25.7% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cashew Nuts	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	3.35% 33.5mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	221% 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	45% 3.6mg	75.5% 6.04mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	63% 264mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	65% 1.5mg	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	137% 962mg	76.6% 536mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	17.6% 597mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	0.72% 11mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	47.5% 5.23mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	0.13% 4.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oil Roasted Sunflower Seeds vs Cashew Nuts:

• Oil Roasted Sunflower Seed Kernels have 4.5 times more Vitamin B2, 3.6 times more Vitamin B3, 7.5 times more Vitamin B5, 1.8 times more Vitamin B6, 8.7 times more Vitamin B9 and 37.7 times more Vitamin E than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 1.4 times more Vitamin B1 and 11.8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oil Roasted Sunflower Seeds vs Cashew Nuts:

• Oil Roasted Sunflower Seed Kernels have 2.2 times more Calcium, 1.8 times more Phosphorus and 3.7 times more Selenium than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 1.3 times more Copper, 1.7 times more Iron, 2.5 times more Magnesium and 1.5 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Raw Cashew Nuts have similar amounts of Manganese and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Oil Roasted Sunflower Seed Kernels have 4.1 times more Omega 6 and 3 times more Fiber than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 1.4 times more Carbohydrate and 2 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Raw Cashew Nuts have similar amounts of Energy, Fat, Saturated Fat and Protein per 500 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Cashew Nuts have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.