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Comparing Nutrients in 5 ounces Cashew NutsVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Cashew Nuts
12%
67%
21%
Sunflower Seeds
13%
74%
13%
5 oz ▼

Macro Nutrients

27%784kcal
Energy
28.5%828kcal
784 kcalvs828 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
64%62g
Fat
75%73g
62 gvs73 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
34.5%11g
Saturated Fat
19.7%6.3g
11 gvs6.3 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
5.5%0.088g
Omega 3
5.3%0.085g
0.088 gvs0.085 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
65%11g
Omega 6
192%32.7g
11 gvs32.7 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
33%42.8g
Carbohydrate
22%28.3g
42.8 gvs28.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
11.6%8.38g
Sugars
5.12%3.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
8.38 gvs3.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
0.098%0.071g
Fructose
NA
≤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]
0.071 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.071g
Glucose
NA
0.071 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%8.24g
Sucrose
%3.54g
8.24 gvs3.54 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
12.3%4.68g
Fiber
32%12g
4.68 gvs12 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
46%26g
Protein
52.6%29.5g
26 gvs29.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0.47%4.25μg
RAE, retinol activity equivalents
0 μgvs4.25 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
50%0.6mg
Vitamin B1
175%2.1mg
Thiamine
0.6 mgvs2.1 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
6.32%0.082mg
Vitamin B2
38.7%0.5mg
Riboflavin
0.082 mgvs0.5 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
9.4%1.5mg
Vitamin B3
74%12mg
Niacin, nicotinic acid, niacinamide
1.5 mgvs12 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
24.5%1.22mg
Vitamin B5
32%1.6mg
Pantothenic acid
1.22 mgvs1.6 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
45.5%0.59mg
Vitamin B6
147%1.9mg
Pyridoxine
0.59 mgvs1.9 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
8.86%35.4μg
Vitamin B9
80.4%322μg
Folates and Folic Acid
35.4 μgvs322 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
0.79%0.71mg
Vitamin C
2.2%2mg
Ascorbic acid
0.71 mgvs2 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
8.5%1.28mg
Vitamin E
332%50mg
Tocopherols and Tocotrienols
1.28 mgvs50 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
40.3%48.3μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
48.3 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin K

Minerals

5.24%52.4mg
Calcium
11%111mg
52.4 mgvs111 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
346%3.1mg
Copper
283%2.55mg
3.1 mgvs2.55 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
118%9.47mg
Iron
93%7.44mg
9.47 mgvs7.44 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
99%414mg
Magnesium
110%461mg
414 mgvs461 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
102%2.35mg
Manganese
120%2.76mg
2.35 mgvs2.76 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
120%841mg
Phosphorus
134%936mg
841 mgvs936 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
27.5%936mg
Potassium
27%914mg
936 mgvs914 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
51.3%28.2μg
Selenium
137%75μg
28.2 μgvs75 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
1.13%17mg
Sodium
0.85%12.8mg
17 mgvs12.8 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
74.5%8.2mg
Zinc
64.4%7.1mg
8.2 mgvs7.1 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.2%7.37g
Water
0.18%6.7g
7.37 gvs6.7 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 5 ounces of Cashew Nuts vs Sunflower Seeds:
Comparing minerals per 5 ounces for Cashew Nuts vs Sunflower Seeds:
Comparison of macro-nutrients per 5 ounces:



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