Comparing Nutrients in 7 ounces Sunflower Seeds VS Cashew Nuts

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Cashew Nuts	Recommended Dietary Allowance
Energy	40% 1159kcal	38% 1097kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	89.7% 87g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	48.3% 15.4g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	91% 15.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	46% 60g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	16% 11.7g	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	0.14% 0.099g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	% 4.96g	% 11.5g	g per day for Men 19-50 years
Fiber	45% 17g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	64.6% 36g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cashew Nuts	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	34.3% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	63.7% 0.83mg	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	113% 450μg	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	3.1% 2.78mg	1.1% 0.99mg	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	465% 69.8mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	56.4% 67.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cashew Nuts	Recommended Dietary Allowance
Calcium	15.5% 155mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	484% 4.36mg	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	130% 10.4mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	138% 579mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	143% 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	187% 1310mg	168% 1177mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	72% 39.5μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	104% 11.5mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.28% 10.3g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 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.
• While Raw Cashew Nuts contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

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

Comparison of macro-nutrients per 7 ounces:

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