Comparing Nutrients in 5 ounces Sunflower Seeds VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Sunflower Seeds	Cashew Nuts	Recommended Dietary Allowance
Energy	28.5% 828kcal	27% 784kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	64% 62g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	34.5% 11g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	33% 42.8g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	11.6% 8.38g	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	NA	0.098% 0.071g	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	NA	% 0.071g	g per day for Men 19-50 years
Sucrose	% 3.54g	% 8.24g	g per day for Men 19-50 years
Fiber	32% 12g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	46% 26g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cashew Nuts	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	9.4% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	24.5% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	45.5% 0.59mg	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	80.4% 322μg	8.86% 35.4μg	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	2.2% 2mg	0.79% 0.71mg	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	332% 50mg	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	40.3% 48.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cashew Nuts	Recommended Dietary Allowance
Calcium	11% 111mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	346% 3.1mg	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	93% 7.44mg	118% 9.47mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	99% 414mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	102% 2.35mg	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	134% 936mg	120% 841mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	27.5% 936mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	51.3% 28.2μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	74.5% 8.2mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.2% 7.37g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 3.5 times more Vitamin B1, 6.1 times more Vitamin B2, 7.8 times more Vitamin B3, 1.3 times more Vitamin B5, 3.2 times more Vitamin B6, 9.1 times more Vitamin B9, 2.8 times more Vitamin C and 39.1 times more Vitamin E than Raw Cashew Nuts.
• While Raw Cashew Nuts contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Cashew Nuts:

• Dried Sunflower Seed Kernels have 2.1 times more Calcium and 2.7 times more Selenium than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 1.3 times more Iron than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Cashew Nuts have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 3 times more Omega 6 and 2.6 times more Fiber than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 1.7 times more Saturated Fat, 1.5 times more Carbohydrate and 2.3 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Cashew Nuts have similar amounts of Energy, Fat, Omega 3 and Protein per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Raw Cashew Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.