Comparing Nutrients in 5 ounces Cashew Nuts VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cashew Nuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	27% 784kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	64% 62g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	34.5% 11g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	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	33% 42.8g	25% 32.4g	130g per day for Men 19-50 years
Sugars	11.6% 8.38g	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	0.098% 0.071g	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	% 0.071g	% 1.05g	g per day for Men 19-50 years
Sucrose	% 8.24g	% 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	46% 26g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	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	50% 0.6mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.22mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.5% 0.59mg	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	0.79% 0.71mg	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	8.5% 1.28mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.3% 48.3μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	346% 3.1mg	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	118% 9.47mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	99% 414mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	102% 2.35mg	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	120% 841mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	27.5% 936mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	51.3% 28.2μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	74.5% 8.2mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.2% 7.37g	0.059% 2.2g	3700g per day for Men 19-50 years

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

• Raw Cashew Nuts have 1.3 times more Vitamin B1 and 11 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.8 times more Vitamin B2, 3.9 times more Vitamin B3, 8 times more Vitamin B5, 1.9 times more Vitamin B6, 9.4 times more Vitamin B9, 2.2 times more Vitamin C and 40.4 times more Vitamin E than Raw Cashew Nuts.
• Both Raw 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 Cashew Nuts vs Oil Roasted Sunflower Seeds:

• Raw Cashew Nuts have 1.2 times more Copper, 1.6 times more Iron, 2.3 times more Magnesium and 1.4 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.4 times more Calcium, 1.3 times more Manganese, 1.9 times more Phosphorus and 3.9 times more Selenium than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Cashew Nuts have 1.3 times more Carbohydrate and 1.9 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Omega 3, 4.4 times more Omega 6 and 3.2 times more Fiber than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat, Saturated Fat and Protein per 5 oz.
• Both Raw Cashew Nuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.