Comparing Nutrients in 7 ounces Oil Roasted Cashews VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Oil Roasted Cashews	Sunflower Seeds	Recommended Dietary Allowance
Energy	39.7% 1151kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	52.6% 17g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	8.43% 0.13g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	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	45.6% 59.3g	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	0.22% 0.16g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 9.6g	% 4.96g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	45% 17g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Oil 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	60% 0.72mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.3% 0.43mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.5% 3.45mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.3% 0.64mg	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	12.4% 49.6μg	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	0.66% 0.6mg	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

	Oil Roasted Cashews	Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	450% 4.05mg	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	150% 12mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	129% 542mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	144% 3.3mg	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	151% 1054mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	73.2% 40.3μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	97% 10.6mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.19% 6.9g	0.25% 9.4g	3700g per day for Men 19-50 years

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

• Oil Roasted Cashew Nuts have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.1 times more Vitamin B1, 1.6 times more Vitamin B2, 4.8 times more Vitamin B3, 1.3 times more Vitamin B5, 4.2 times more Vitamin B6, 9.1 times more Vitamin B9, 4.7 times more Vitamin C and 38.2 times more Vitamin E than Oil Roasted Cashew Nuts.
• Both Oil 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 Oil Roasted Cashews vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 1.8 times more Calcium and 2.6 times more Selenium than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Dried Sunflower Seed Kernels have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Cashew Nuts have 1.9 times more Saturated Fat, 1.5 times more Carbohydrate and 1.9 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.7 times more Omega 6 and 2.6 times more Fiber than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Omega 3 and Protein per 7 oz.
• Both Oil Roasted Cashew Nuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.