Comparing Nutrients in 5 ounces Oil Roasted Cashews VS 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	28.3% 822kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	70% 67.7g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	37.6% 12g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	6.02% 0.096g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	70.7% 12g	273% 46.5g	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	26.2% 34g	130g per day for Men 19-50 years
Sugars	9.8% 7.1g	5.34% 3.87g	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	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	42.6% 24g	49% 27.4g	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	43% 0.51mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.8% 0.31mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.46mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	87.7% 1.14mg	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	84% 336μg	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	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41% 49μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashews	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.1% 61mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	322% 2.9mg	288% 2.6mg	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	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	92% 387mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	103% 2.36mg	130% 3mg	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	234% 1637mg	700mg per day for Men 19-50 years
Potassium	26.3% 896mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	52.3% 28.8μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.13% 4.93g	0.046% 1.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces 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 4.1 times more Vitamin B3, 8 times more Vitamin B5, 2.5 times more Vitamin B6, 9.5 times more Vitamin B9, 4.7 times more Vitamin C and 28.4 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 5 oz.
• Both Oil Roasted Cashew Nuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces 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 5 oz.

Comparison of macro-nutrients per 5 ounces:

• 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, Omega 3 and Protein per 5 oz.
• Both Oil Roasted Cashew Nuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.