Comparing Nutrients in 5 ounces Toasted Sunflower Seeds VS Cashew Butter

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Cashew Butter	11%	71%	18%

Macro Nutrients

	Toasted Sunflower Seeds	Cashew Butter	Recommended Dietary Allowance
Energy	30.3% 877kcal	28.7% 832kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	72.2% 70g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	43.2% 14g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	312% 53g	68% 11.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29g	30% 39g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	43% 16.3g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Cashew Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	20.4% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 1.14mg	27.5% 0.36mg	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	84.3% 337μg	24% 96μg	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% 0mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Cashew Butter	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	345% 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	121% 9.65mg	89% 7.13mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	87% 366mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	50.2% 1.16mg	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% 1641mg	93% 648mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	22.8% 774mg	3400mg per day for Men 19-50 years
Selenium	NA	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	68.3% 7.5mg	66.5% 7.3mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	0.11% 4.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Cashew Butter per 5 oz

Compare the macro and micronutrient content in 5 oz of Toasted Sunflower Seeds versus 5 oz of Cashew Butter to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Toasted Sunflower Seeds have 1.5 times more Vitamin B2, 2.6 times more Vitamin B3, 5.9 times more Vitamin B5, 3.2 times more Vitamin B6 and 3.5 times more Vitamin B9 than Cashew Butter.
• Both Toasted Sunflower Seeds and Cashew Butter provide similar amounts of Vitamin B1 per five ounces.
• Both Toasted Sunflower Seed Kernels no Salt as well as Plain Cashew Butter no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Toasted Sunflower Seeds vs Cashew Butter:

• 5 ounces of Toasted Sunflower Seeds have 1.3 times more Calcium, 1.4 times more Iron, 2.6 times more Manganese and 2.5 times more Phosphorus than Cashew Butter.
• While 5 oz of Plain Cashew Butter no Salt contain 2 times more Magnesium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cashew Butter contain similar levels of Copper, Potassium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Sunflower Seeds have 4.6 times more Omega 6 and 5.8 times more Fiber than Cashew Butter.
• While 5 oz of Plain Cashew Butter no Salt contain 1.6 times more Saturated Fat, 2.2 times more Omega 3 and 1.3 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cashew Butter offer comparable quantities of Energy, Fat and Protein per five ounces.