Comparing Nutrients in 7 ounces Cashew Nuts VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cashew Nuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	38% 1097kcal	40.5% 1175kcal	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	44% 14g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	91% 15.4g	399% 68g	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% 45.4g	130g per day for Men 19-50 years
Sugars	16% 11.7g	8.5% 6.17g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	% 11.5g	% 4.7g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	55.4% 21g	38g per day for Men 19-50 years
Protein	64.6% 36g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Oil 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	70% 0.84mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.7% 0.83mg	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56.4% 67.7μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	484% 4.36mg	398% 3.58mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	138% 579mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	143% 3.3mg	179% 4.13mg	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	323% 2260mg	700mg per day for Men 19-50 years
Potassium	38.5% 1310mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	72% 39.5μg	282% 155μg	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	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	0.083% 3.06g	3700g per day for Men 19-50 years

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

• Raw Cashew Nuts have 1.3 times more Vitamin B1 and 11 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.8 times more Vitamin B2, 3.9 times more Vitamin B3, 8 times more Vitamin B5, 1.9 times more Vitamin B6, 9.4 times more Vitamin B9, 2.2 times more Vitamin C and 40.4 times more Vitamin E than Raw Cashew Nuts.
• Both Raw Cashew Nuts as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

• Raw Cashew Nuts have 1.2 times more Copper, 1.6 times more Iron, 2.3 times more Magnesium and 1.4 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.4 times more Calcium, 1.3 times more Manganese, 1.9 times more Phosphorus and 3.9 times more Selenium than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Cashew Nuts have 1.3 times more Carbohydrate and 1.9 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Omega 3, 4.4 times more Omega 6 and 3.2 times more Fiber than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat, Saturated Fat and Protein per 7 oz.
• Both Raw Cashew Nuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.