Comparing Nutrients in 7 ounces Sunflower Seed Flour VS Cashew Butter

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Cashew Butter	11%	71%	18%

Macro Nutrients

	Sunflower Seed Flour	Cashew Butter	Recommended Dietary Allowance
Energy	22.3% 647kcal	40% 1165kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	60.5% 19.4g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	21.2% 0.34g	1.6g per day for Men 19-50 years
Omega 6	10% 1.72g	95% 16.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.7% 71g	42% 54.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	170% 95g	62.2% 35g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Cashew Butter	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	527% 6.32mg	51.6% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	20% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	262% 13mg	47.6% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	38.5% 0.5mg	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	110% 441μg	33.7% 135μg	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	2.87% 2.58mg	0% 0mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Cashew Butter	Recommended Dietary Allowance
Calcium	22.6% 226mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	378% 3.4mg	483% 4.35mg	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	164% 13mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	163% 687mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	70.3% 1.6mg	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	195% 1367mg	130% 907mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	32% 1084mg	3400mg per day for Men 19-50 years
Selenium	210% 115μg	41.5% 23μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	89.3% 9.82mg	93% 10.2mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.16% 5.87g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Sunflower Seed Flour have 10.2 times more Vitamin B1, 1.4 times more Vitamin B2, 4.6 times more Vitamin B3, 5.5 times more Vitamin B5, 3 times more Vitamin B6 and 3.3 times more Vitamin B9 than Cashew Butter.
• Both Partially Defatted Sunflower Seed Flour as well as Plain Cashew Butter no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Sunflower Seed Flour have 2.7 times more Calcium, 1.3 times more Iron, 1.3 times more Magnesium, 2.4 times more Manganese, 1.5 times more Phosphorus and 5.1 times more Selenium than Cashew Butter.
• While 7 oz of Plain Cashew Butter no Salt contain 1.3 times more Copper and 8.1 times more Potassium than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Cashew Butter contain similar levels of Zinc per seven ounces.
• 7 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seed Flour have 1.3 times more Carbohydrate, 2.6 times more Fiber and 2.7 times more Protein than Cashew Butter.
• While 7 oz of Plain Cashew Butter no Salt contain 1.8 times more Energy, 30.7 times more Fat, 70.7 times more Saturated Fat, 85.5 times more Omega 3 and 9.4 times more Omega 6 than Partially Defatted Sunflower Seed Flour.
• 7 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3