Comparing Nutrients in 5 ounces Oil Roasted Cashews VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Oil Roasted Cashews	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	28.3% 822kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	70% 67.7g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	37.6% 12g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	6.02% 0.096g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	70.7% 12g	285% 48.5g	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	25% 32.4g	130g per day for Men 19-50 years
Sugars	9.8% 7.1g	6.1% 4.4g	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	0% 0g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	% 6.86g	% 3.36g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	39.5% 15g	38g per day for Men 19-50 years
Protein	42.6% 24g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	Oil 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	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.8% 0.31mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.46mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	86.4% 1.12mg	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	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41% 49μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashews	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.1% 61mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	322% 2.9mg	284% 2.56mg	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	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	92% 387mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	103% 2.36mg	128% 2.95mg	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	231% 1615mg	700mg per day for Men 19-50 years
Potassium	26.3% 896mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	52.3% 28.8μg	202% 111μg	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	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.13% 4.93g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oil Roasted Cashews vs Oil Roasted Sunflower Seeds:

• Oil Roasted Cashew Nuts have 11.2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Vitamin B2, 2.4 times more Vitamin B3, 7.9 times more Vitamin B5, 2.5 times more Vitamin B6, 9.4 times more Vitamin B9, 3.7 times more Vitamin C and 39.5 times more Vitamin E than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 per 5 oz.
• Both Oil Roasted Cashew Nuts as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

• Oil Roasted Cashew Nuts have 1.4 times more Iron, 2.1 times more Magnesium and 1.3 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2 times more Calcium, 2.1 times more Phosphorus and 3.9 times more Selenium than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Copper, Manganese and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Cashew Nuts have 1.3 times more Carbohydrate and 1.6 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4 times more Omega 6 and 3.2 times more Fiber than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat, Saturated Fat, Omega 3 and Protein per 5 oz.
• Both Oil Roasted Cashew Nuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.