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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	Roasted Sunflower Seeds	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	28.4% 825kcal	28.3% 822kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	70% 67.7g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	37.6% 12g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	6.02% 0.096g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	70.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	32.6% 42.3g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	9.8% 7.1g	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	0.16% 0.11g	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	% 0.11g	g per day for Men 19-50 years
Sucrose	NA	% 6.86g	g per day for Men 19-50 years
Fiber	41.4% 15.7g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	49% 27.4g	42.6% 24g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Oil Roasted Cashews	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	43% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	23.8% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	15.4% 2.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	35.2% 0.46mg	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	84% 336μg	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	0.47% 0.43mg	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	247% 37mg	8.7% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	41% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	9.92% 99mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	322% 2.9mg	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	67.3% 5.4mg	107% 8.58mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	92% 387mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	103% 2.36mg	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	234% 1637mg	108% 753mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	26.3% 896mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	52.3% 28.8μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.13% 4.93g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 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.
• While Oil Roasted Cashew Nuts contain 3.4 times more Vitamin B1 and 12.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Oil Roasted Cashew Nuts have similar amounts of Vitamin B2 per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Oil Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Sunflower Seeds vs Oil Roasted Cashews:

• Dry Roasted Sunflower Seed Kernels no Salt have 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.
• While Oil Roasted Cashew Nuts contain 1.6 times more Iron and 2.1 times more Magnesium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Oil Roasted Cashew Nuts have similar amounts of Copper and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.9 times more Omega 6 and 3.4 times more Fiber than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 1.6 times more Saturated Fat and 1.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Oil Roasted Cashew Nuts have similar amounts of Energy, Fat, Omega 3, Carbohydrate and Protein per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Oil Roasted Cashew Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.