Comparing Nutrients in 7 ounces Cashew Nuts VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cashew Nuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	38% 1097kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	89.7% 87g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	48.3% 15.4g	37% 12g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	91% 15.4g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 60g	31.4% 41g	130g per day for Men 19-50 years
Sugars	16% 11.7g	NA	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	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	60% 23g	38g per day for Men 19-50 years
Protein	64.6% 36g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Toasted 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	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.7% 0.83mg	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	12.4% 49.6μg	118% 472μg	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	NA	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	484% 4.36mg	404% 3.64mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	138% 579mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	143% 3.3mg	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	168% 1177mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	38.5% 1310mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	72% 39.5μg	NA	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	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cashew Nuts VS Toasted Sunflower Seeds per 7 oz

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

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

• 7 ounces of Cashew Nuts have 1.3 times more Vitamin B1 than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 4.9 times more Vitamin B2, 4 times more Vitamin B3, 8.2 times more Vitamin B5, 1.9 times more Vitamin B6 and 9.5 times more Vitamin B9 than Raw Cashew Nuts.
• Both Raw Cashew Nuts as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cashew Nuts vs Toasted Sunflower Seeds:

• 7 ounces of Cashew Nuts have 2.3 times more Magnesium and 1.3 times more Potassium than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Calcium, 1.3 times more Manganese and 2 times more Phosphorus than Raw Cashew Nuts.
• Both Cashew Nuts and Toasted Sunflower Seeds contain similar levels of Copper, Iron and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cashew Nuts have 1.3 times more Saturated Fat and 1.5 times more Carbohydrate than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Fat, 1.3 times more Omega 3, 4.8 times more Omega 6 and 3.5 times more Fiber than Raw Cashew Nuts.
• Both Cashew Nuts and Toasted Sunflower Seeds offer comparable quantities of Energy and Protein per seven ounces.