Comparing Nutrients in 7 ounces Plain Cashew Butter with Salt VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Plain Cashew Butter with Salt	7%	74%	19%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Plain Cashew Butter with Salt	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	41.7% 1209kcal	22.3% 647kcal	2900kcal per day for Men 19-50 years
Fat	108% 105g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	65.8% 21g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	19.7% 0.32g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	154% 26g	10% 1.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.3% 60g	54.7% 71g	130g per day for Men 19-50 years
Sugars	25% 18g	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	15.7% 5.95g	27% 10.3g	38g per day for Men 19-50 years
Protein	43% 24g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Plain Cashew Butter with Salt	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	527% 6.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.3% 0.32mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	262% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	115% 1.5mg	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	27.3% 109μg	110% 441μg	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% 0mg	2.87% 2.58mg	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	67.2% 10mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Cashew Butter with Salt	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	12% 121mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	388% 3.5mg	378% 3.4mg	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	122% 9.74mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	97% 409mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	NA	170% 3.9mg	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	110% 770mg	195% 1367mg	700mg per day for Men 19-50 years
Potassium	26% 887mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	33.6% 18.5μg	210% 115μg	55μg per day for Men 19-50 years
Sodium	39% 585mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	80% 8.8mg	89.3% 9.82mg	11mg per day for Men 19-50 years
Water	0.13% 4.64g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Plain Cashew Butter with Salt VS Sunflower Seed Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Plain Cashew Butter with Salt versus 7 oz of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Plain Cashew Butter with Salt vs Sunflower Seed Flour:

• 7 oz of Partially Defatted Sunflower Seed Flour contain 20.2 times more Vitamin B1, 1.7 times more Vitamin B2, 6.6 times more Vitamin B3, 3.7 times more Vitamin B6 and 4 times more Vitamin B9 than Plain Cashew Butter with Salt.
• Both Plain Cashew Butter with Salt as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Plain Cashew Butter with Salt vs Sunflower Seed Flour:

• 7 ounces of Plain Cashew Butter with Salt have 6.7 times more Potassium and 98.3 times more Sodium than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 1.9 times more Calcium, 1.3 times more Iron, 1.7 times more Magnesium, 1.8 times more Phosphorus and 6.3 times more Selenium than Plain Cashew Butter with Salt.
• Both Plain Cashew Butter with Salt and Sunflower Seed Flour contain similar levels of Copper and Zinc per seven ounces.
• 7 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Plain Cashew Butter with Salt have 1.9 times more Energy, 32.9 times more Fat, 76.9 times more Saturated Fat, 79.5 times more Omega 3 and 15.2 times more Omega 6 than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 1.7 times more Fiber and 4 times more Protein than Plain Cashew Butter with Salt.
• Both Plain Cashew Butter with Salt and Sunflower Seed Flour offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3