Comparing Nutrients in 5 ounces Cashew Butter VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cashew Butter	11%	71%	18%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cashew Butter	Sunflower Seeds	Recommended Dietary Allowance
Energy	28.7% 832kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	72.2% 70g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	43.2% 14g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	68% 11.6g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	22% 28.3g	130g per day for Men 19-50 years
Sugars	NA	5.12% 3.7g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 3.54g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	32% 12g	38g per day for Men 19-50 years
Protein	44.4% 25g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Cashew Butter	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.4% 0.27mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	147% 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	24% 96μg	80.4% 322μg	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% 0mg	2.2% 2mg	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	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Butter	Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.1% 61mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	345% 3.1mg	283% 2.55mg	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	89% 7.13mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	87% 366mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	50.2% 1.16mg	120% 2.76mg	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	93% 648mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	22.8% 774mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	66.5% 7.3mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.11% 4.2g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cashew Butter vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 4.7 times more Vitamin B1, 1.9 times more Vitamin B2, 5.2 times more Vitamin B3, 5.3 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin C than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 5 oz.
• Both Plain Cashew Butter no Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cashew Butter vs Sunflower Seeds:

• Plain Cashew Butter no Salt has 1.2 times more Copper and 1.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Calcium, 1.3 times more Magnesium, 2.4 times more Manganese, 1.4 times more Phosphorus and 4.6 times more Selenium than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt and Dried Sunflower Seed Kernels have similar amounts of Iron, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Plain Cashew Butter no Salt has 2.2 times more Saturated Fat, 2.9 times more Omega 3 and 1.4 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Omega 6 and 4.3 times more Fiber than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat and Protein per 5 oz.
• Both Plain Cashew Butter no Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.