Comparing Nutrients in 7 ounces Roasted Cashews VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Roasted Cashews	Sunflower Seeds	Recommended Dietary Allowance
Energy	39.3% 1139kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	56.8% 18g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	89.4% 15.2g	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	50% 65g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	13.7% 9.94g	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	15.7% 5.95g	45% 17g	38g per day for Men 19-50 years
Protein	54.3% 30.4g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	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	33% 0.4mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.78mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	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	34.2% 137μg	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	12% 1.83mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.4% 69μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	490% 4.4mg	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	149% 12mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	71.3% 1.64mg	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	139% 972mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	33% 1121mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	42.2% 23.2μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.091% 3.37g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Cashews vs Sunflower Seeds:

• Dry Roasted Cashew Nuts have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.4 times more Vitamin B1, 1.8 times more Vitamin B2, 6 times more Vitamin B3, 5.3 times more Vitamin B6, 3.3 times more Vitamin B9, more Vitamin C and 38.2 times more Vitamin E than Dry Roasted Cashew Nuts.
• Both Dry Roasted Cashew Nuts and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 7 oz.
• Both Dry Roasted Cashew Nuts 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 Roasted Cashews vs Sunflower Seeds:

• Dry Roasted Cashew Nuts have 1.2 times more Copper and 1.8 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Calcium, 2.4 times more Manganese, 1.3 times more Phosphorus and 4.5 times more Selenium than Dry Roasted Cashew Nuts.
• Both Dry Roasted Cashew Nuts and Dried Sunflower Seed Kernels have similar amounts of Iron, Magnesium, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Cashew Nuts have 2.1 times more Saturated Fat, 2.7 times more Omega 3, 1.6 times more Carbohydrate and 1.9 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3 times more Omega 6, 2.9 times more Fiber and 1.4 times more Protein than Dry Roasted Cashew Nuts.
• Both Dry Roasted Cashew Nuts and Dried Sunflower Seed Kernels have similar amounts of Energy and Fat per 7 oz.
• Both Dry Roasted Cashew Nuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.