Comparing Nutrients in 7 ounces Roasted Cashews VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Roasted Cashews	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	39.3% 1139kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	56.8% 18g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	89.4% 15.2g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	13.7% 9.94g	7.47% 5.4g	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	58% 22g	38g per day for Men 19-50 years
Protein	54.3% 30.4g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.78mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	123% 1.6mg	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	118% 470μg	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	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.4% 69μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	490% 4.4mg	404% 3.63mg	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	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	71.3% 1.64mg	182% 4.2mg	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	327% 2292mg	700mg per day for Men 19-50 years
Potassium	33% 1121mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	42.2% 23.2μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.091% 3.37g	0.064% 2.4g	3700g per day for Men 19-50 years

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

• Dry Roasted Cashew Nuts have 1.9 times more Vitamin B1 and 12.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5 times more Vitamin B3, 5.8 times more Vitamin B5, 3.1 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin C and 28.4 times more Vitamin E than Dry Roasted Cashew Nuts.
• Both Dry Roasted Cashew Nuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 7 oz.
• Both Dry Roasted Cashew Nuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Cashews vs Roasted Sunflower Seeds:

• Dry Roasted Cashew Nuts have 1.2 times more Copper, 1.6 times more Iron, 2 times more Magnesium and 5.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Calcium, 2.6 times more Manganese, 2.4 times more Phosphorus, 1.5 times more Potassium and 6.8 times more Selenium than Dry Roasted Cashew Nuts.
• Both Dry Roasted Cashew Nuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Cashew Nuts have 1.8 times more Saturated Fat, 2.3 times more Omega 3, 1.4 times more Carbohydrate and 1.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.3 times more Omega 6, 3.7 times more Fiber and 1.3 times more Protein than Dry Roasted Cashew Nuts.
• Both Dry Roasted Cashew Nuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Fat per 7 oz.
• Both Dry Roasted Cashew Nuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.