Comparing Nutrients in 7 ounces Cashew Nuts VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Cashew Nuts	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	38% 1097kcal	42.2% 1224kcal	2900kcal per day for Men 19-50 years
Fat	89.7% 87g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	48.3% 15.4g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	91% 15.4g	114% 19.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 60g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	16% 11.7g	29% 21g	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	0.14% 0.099g	0% 0g	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	% 0.099g	% 0g	g per day for Men 19-50 years
Sucrose	% 11.5g	% 21g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	64.6% 36g	61.2% 34.3g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70% 0.84mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	83.7% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.7% 0.83mg	84% 1.1mg	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	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	1.1% 0.99mg	5.95% 5.36mg	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% 1.8mg	303% 45.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56.4% 67.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	484% 4.36mg	352% 3.17mg	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	166% 13.3mg	102% 8.18mg	8mg per day for Men 19-50 years
Magnesium	138% 579mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	143% 3.3mg	179% 4.1mg	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	168% 1177mg	189% 1322mg	700mg per day for Men 19-50 years
Potassium	38.5% 1310mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	72% 39.5μg	377% 207μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	104% 11.5mg	88.2% 9.7mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	0.033% 1.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Cashew Nuts VS Sunflower Seed Butter per 7 oz

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

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

• 7 ounces of Cashew Nuts have 8 times more Vitamin B1 than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 2.8 times more Vitamin B2, 6.4 times more Vitamin B3, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6, 9.5 times more Vitamin B9, 5.4 times more Vitamin C and 25.4 times more Vitamin E than Raw Cashew Nuts.
• 7 ounces of Cashew Nuts have insufficient amounts of Vitamin C
• Both Raw Cashew Nuts as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cashew Nuts vs Sunflower Seed Butter:

• 7 ounces of Cashew Nuts have 1.4 times more Copper and 1.6 times more Iron than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 1.7 times more Calcium, 1.3 times more Manganese and 5.2 times more Selenium than Raw Cashew Nuts.
• Both Cashew Nuts and Sunflower Seed Butter contain similar levels of Magnesium, Phosphorus, Potassium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cashew Nuts have 1.7 times more Saturated Fat, 1.2 times more Omega 3 and 1.3 times more Carbohydrate than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 1.3 times more Fat, 1.3 times more Omega 6, 1.8 times more Sugars and 1.7 times more Fiber than Raw Cashew Nuts.
• Both Cashew Nuts and Sunflower Seed Butter offer comparable quantities of Energy and Protein per seven ounces.