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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Dry Roasted Cashew Nuts with Salt	10%	68%	22%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Dry Roasted Cashew Nuts with Salt	Recommended Dietary Allowance
Energy	40.5% 1175kcal	39.3% 1139kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	56.8% 18g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	89.4% 15.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	50% 65g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	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	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	% 1.47g	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	71% 40g	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Dry 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	53% 0.64mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	39% 0.51mg	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	116% 464μg	34.2% 137μg	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	2.43% 2.2mg	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	481% 72mg	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	57.4% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Dry Roasted Cashew Nuts with Salt	Recommended Dietary Allowance
Calcium	17.3% 173mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	490% 4.4mg	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	106% 8.5mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	71.3% 1.64mg	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	323% 2260mg	139% 972mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	33% 1121mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	42.2% 23.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	84.7% 1270mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	0.091% 3.37g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Oil Roasted Sunflower Seeds have 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 3 times more Vitamin B3, 5.7 times more Vitamin B5, 3.1 times more Vitamin B6, 3.4 times more Vitamin B9 and 39.5 times more Vitamin E than Dry Roasted Cashew Nuts with Salt.
• While 7 oz of Dry Roasted Cashew Nuts with Salt contain 11.2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Dry 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 Oil Roasted Sunflower Seeds vs Dry Roasted Cashew Nuts with Salt:

• 7 ounces of Oil Roasted Sunflower Seeds have 1.9 times more Calcium, 2.5 times more Manganese, 2.3 times more Phosphorus and 6.7 times more Selenium than Dry Roasted Cashew Nuts with Salt.
• While 7 oz of Dry Roasted Cashew Nuts with Salt contain 1.4 times more Iron, 2 times more Magnesium and 213.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Dry Roasted Cashew Nuts with Salt contain similar levels of Copper, Potassium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 4.5 times more Omega 6, 3.5 times more Fiber and 1.3 times more Protein than Dry Roasted Cashew Nuts with Salt.
• While 7 oz of Dry Roasted Cashew Nuts with Salt contain 1.3 times more Saturated Fat, 2 times more Omega 3, 1.4 times more Carbohydrate and 1.6 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Dry Roasted Cashew Nuts with Salt offer comparable quantities of Energy and Fat per seven ounces.