Comparing Nutrients in 5 ounces Oil Roasted Cashews VS 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	28.3% 822kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	70% 67.7g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	37.6% 12g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	6.02% 0.096g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	70.7% 12g	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	32.6% 42.3g	22% 28.3g	130g per day for Men 19-50 years
Sugars	9.8% 7.1g	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	0.16% 0.11g	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	% 0.11g	NA	g per day for Men 19-50 years
Sucrose	% 6.86g	% 3.54g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	32% 12g	38g per day for Men 19-50 years
Protein	42.6% 24g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	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	43% 0.51mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.8% 0.31mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.46mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	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	8.86% 35.4μg	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	0.47% 0.43mg	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	8.7% 1.3mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41% 49μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashews	Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.1% 61mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	322% 2.9mg	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	107% 8.58mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	92% 387mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	103% 2.36mg	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	108% 753mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	26.3% 896mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	52.3% 28.8μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.13% 4.93g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces 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 4.1 times more Vitamin B1, 1.6 times more Vitamin B2, 4.8 times more Vitamin B3, 1.3 times more Vitamin B5, 4.2 times more Vitamin B6, 9.1 times more Vitamin B9, 4.7 times more Vitamin C and 38.2 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 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces 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 5 oz.

Comparison of macro-nutrients per 5 ounces:

• 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, Omega 3 and Protein per 5 oz.
• Both Oil Roasted Cashew Nuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.