Comparing Nutrients in 7 ounces Cashew Butter VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cashew Butter	11%	71%	18%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cashew Butter	Sunflower Seeds	Recommended Dietary Allowance
Energy	40% 1165kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	60.5% 19.4g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	21.2% 0.34g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	95% 16.2g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.7g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	NA	7.17% 5.2g	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	% 4.96g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	45% 17g	38g per day for Men 19-50 years
Protein	62.2% 35g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Cashew Butter	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.6% 0.62mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.17mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.6% 2.4mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	205% 2.67mg	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	33.7% 135μg	113% 450μg	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	3.1% 2.78mg	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	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Butter	Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	483% 4.35mg	397% 3.57mg	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	125% 10mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	70.3% 1.6mg	168% 3.87mg	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	130% 907mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	32% 1084mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	41.5% 23μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	93% 10.2mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.16% 5.87g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cashew Butter vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 4.7 times more Vitamin B1, 1.9 times more Vitamin B2, 5.2 times more Vitamin B3, 5.3 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin C than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 7 oz.
• Both Plain Cashew Butter no Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cashew Butter vs Sunflower Seeds:

• Plain Cashew Butter no Salt has 1.2 times more Copper and 1.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Calcium, 1.3 times more Magnesium, 2.4 times more Manganese, 1.4 times more Phosphorus and 4.6 times more Selenium than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt and Dried Sunflower Seed Kernels have similar amounts of Iron, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Plain Cashew Butter no Salt has 2.2 times more Saturated Fat, 2.9 times more Omega 3 and 1.4 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Omega 6 and 4.3 times more Fiber than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat and Protein per 7 oz.
• Both Plain Cashew Butter no Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.