Comparing Nutrients in 7 ounces Sunflower Seed Butter with Salt VS Oil Roasted Cashew Nuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter with Salt	10%	75%	15%
Oil Roasted Cashew Nuts with Salt	11%	70%	19%

Macro Nutrients

	Sunflower Seed Butter with Salt	Oil Roasted Cashew Nuts with Salt	Recommended Dietary Allowance
Energy	42.2% 1224kcal	39.8% 1153kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	29% 9.3g	52.6% 17g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	114% 19.3g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.6% 46.3g	46% 60g	130g per day for Men 19-50 years
Sugars	29% 21g	13.7% 9.94g	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% 0g	0.22% 0.16g	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	% 0g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 21g	% 9.6g	g per day for Men 19-50 years
Fiber	29.8% 11.3g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	61.2% 34.3g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter with Salt	Oil Roasted Cashew Nuts with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	33.3% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.7% 13.4mg	21.5% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	49.3% 0.64mg	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	118% 470μg	12.4% 49.6μg	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	5.95% 5.36mg	0.66% 0.6mg	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	303% 45.4mg	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	57.4% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter with Salt	Oil Roasted Cashew Nuts with Salt	Recommended Dietary Allowance
Calcium	12.7% 127mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	450% 4.05mg	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	102% 8.18mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	129% 542mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	144% 3.3mg	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	189% 1322mg	151% 1054mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	377% 207μg	73.2% 40.3μg	55μg per day for Men 19-50 years
Sodium	43.8% 657mg	40.7% 611mg	1500mg per day for Men 19-50 years
Zinc	88.2% 9.7mg	97% 10.6mg	11mg per day for Men 19-50 years
Water	0.033% 1.23g	0.13% 4.64g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter with Salt VS Oil Roasted Cashew Nuts with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Sunflower Seed Butter with Salt vs Oil Roasted Cashew Nuts with Salt:

• 7 ounces of Sunflower Seed Butter with Salt have 3.9 times more Vitamin B3, 1.3 times more Vitamin B5, 1.7 times more Vitamin B6, 9.5 times more Vitamin B9, 9 times more Vitamin C and 24.9 times more Vitamin E than Oil Roasted Cashew Nuts with Salt.
• While 7 oz of Oil Roasted Cashew Nuts with Salt contain 6.8 times more Vitamin B1 and 1.3 times more Vitamin B2 than Sunflower Seed Butter with Salt.
• 7 ounces of Oil Roasted Cashew Nuts with Salt have insufficient amounts of Vitamin C
• Both Sunflower Seed Butter with Salt as well as Oil Roasted Cashew Nuts with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sunflower Seed Butter with Salt vs Oil Roasted Cashew Nuts with Salt:

• 7 ounces of Sunflower Seed Butter with Salt have 1.5 times more Calcium, 1.2 times more Manganese, 1.3 times more Phosphorus and 5.1 times more Selenium than Oil Roasted Cashew Nuts with Salt.
• While 7 oz of Oil Roasted Cashew Nuts with Salt contain 1.3 times more Copper and 1.5 times more Iron than Sunflower Seed Butter with Salt.
• Both Sunflower Seed Butter with Salt and Oil Roasted Cashew Nuts with Salt contain similar levels of Magnesium, Potassium, Sodium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seed Butter with Salt have 2.1 times more Sugars and 1.7 times more Fiber than Oil Roasted Cashew Nuts with Salt.
• While 7 oz of Oil Roasted Cashew Nuts with Salt contain 1.8 times more Saturated Fat, 1.4 times more Omega 3 and 1.3 times more Carbohydrate than Sunflower Seed Butter with Salt.
• Both Sunflower Seed Butter with Salt and Oil Roasted Cashew Nuts with Salt offer comparable quantities of Energy, Fat, Omega 6 and Protein per seven ounces.