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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Oil Roasted Cashew Nuts with Salt	11%	70%	19%

Macro Nutrients

	Roasted Sunflower Seeds	Oil Roasted Cashew Nuts with Salt	Recommended Dietary Allowance
Energy	40% 1155kcal	39.8% 1153kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	52.6% 17g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	46% 60g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	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	NA	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	NA	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 9.6g	g per day for Men 19-50 years
Fiber	58% 22g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Oil Roasted Cashew Nuts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	33.3% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	21.5% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	3.1% 2.78mg	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	345% 51.8mg	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	57.4% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Oil Roasted Cashew Nuts with Salt	Recommended Dietary Allowance
Calcium	14% 139mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	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	94% 7.54mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	129% 542mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	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	327% 2292mg	151% 1054mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	73.2% 40.3μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	40.7% 611mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	97% 10.6mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.13% 4.64g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Roasted Sunflower Seeds 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 Roasted Sunflower Seeds vs Oil Roasted Cashew Nuts with Salt:

• 7 ounces of Roasted Sunflower Seeds have 4.1 times more Vitamin B3, 8 times more Vitamin B5, 2.5 times more Vitamin B6, 9.5 times more Vitamin B9 and 28.4 times more Vitamin E than Oil Roasted Cashew Nuts with Salt.
• While 7 oz of Oil Roasted Cashew Nuts with Salt contain 3.4 times more Vitamin B1 and 12.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Oil Roasted Cashew Nuts with Salt provide similar amounts of Vitamin B2 per seven ounces.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Oil Roasted Cashew Nuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Roasted Sunflower Seeds have 1.6 times more Calcium, 1.3 times more Manganese, 2.2 times more Phosphorus, 1.3 times more Potassium and 3.9 times more Selenium than Oil Roasted Cashew Nuts with Salt.
• While 7 oz of Oil Roasted Cashew Nuts with Salt contain 1.6 times more Iron, 2.1 times more Magnesium and 102.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Oil Roasted Cashew Nuts with Salt contain similar levels of Copper and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Sunflower Seeds have 3.9 times more Omega 6 and 3.4 times more Fiber than Oil Roasted Cashew Nuts with Salt.
• While 7 oz of Oil Roasted Cashew Nuts with Salt contain 1.6 times more Saturated Fat, 1.3 times more Carbohydrate and 1.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Oil Roasted Cashew Nuts with Salt offer comparable quantities of Energy, Fat, Omega 3 and Protein per seven ounces.