Comparing Nutrients in 7 ounces Cashew Nuts VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cashew Nuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	38% 1097kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	89.7% 87g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	48.3% 15.4g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	91% 15.4g	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	46% 60g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	16% 11.7g	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	0.14% 0.099g	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	% 0.099g	NA	g per day for Men 19-50 years
Sucrose	% 11.5g	% 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	64.6% 36g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	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	70% 0.84mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.7% 0.83mg	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	1.1% 0.99mg	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% 1.8mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56.4% 67.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	484% 4.36mg	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	166% 13.3mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	138% 579mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	143% 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	168% 1177mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	38.5% 1310mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	72% 39.5μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	104% 11.5mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	0.25% 9.4g	3700g per day for Men 19-50 years

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

• Raw Cashew Nuts have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.5 times more Vitamin B1, 6.1 times more Vitamin B2, 7.8 times more Vitamin B3, 1.3 times more Vitamin B5, 3.2 times more Vitamin B6, 9.1 times more Vitamin B9, 2.8 times more Vitamin C and 39.1 times more Vitamin E than Raw Cashew Nuts.
• Both Raw 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 Cashew Nuts vs Sunflower Seeds:

• Raw Cashew Nuts have 1.2 times more Copper and 1.3 times more Iron than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Calcium and 2.7 times more Selenium than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Dried Sunflower Seed Kernels have similar amounts of Magnesium, Manganese, Phosphorus, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Cashew Nuts have 1.7 times more Saturated Fat, 1.5 times more Carbohydrate and 2.3 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3 times more Omega 6 and 2.6 times more Fiber than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Omega 3 and Protein per 7 oz.
• Both Raw Cashew Nuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.