Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Oil Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	40.5% 1175kcal	39.7% 1151kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	52.6% 17g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	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% 45.4g	45.6% 59.3g	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	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	% 1.47g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 4.7g	% 9.6g	g per day for Men 19-50 years
Fiber	55.4% 21g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	71% 40g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Oil Roasted Cashews	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	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	33.3% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	21.5% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	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	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	17.3% 173mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	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	106% 8.5mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	129% 542mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	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	323% 2260mg	151% 1054mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	73.2% 40.3μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	97% 10.6mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	0.19% 6.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oil Roasted Sunflower Seeds vs Oil Roasted Cashews:

• Oil Roasted Sunflower Seed Kernels have 1.3 times more Vitamin B2, 2.4 times more Vitamin B3, 7.9 times more Vitamin B5, 2.5 times more Vitamin B6, 9.4 times more Vitamin B9, 3.7 times more Vitamin C and 39.5 times more Vitamin E than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 11.2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Oil Roasted Cashew Nuts have similar amounts of Vitamin B1 per 7 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Oil Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Oil Roasted Cashews:

• Oil Roasted Sunflower Seed Kernels have 2 times more Calcium, 1.2 times more Manganese, 2.1 times more Phosphorus and 3.9 times more Selenium than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 1.4 times more Iron, 2.1 times more Magnesium and 1.3 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Oil Roasted Cashew Nuts have similar amounts of Copper and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Sunflower Seed Kernels have 4 times more Omega 6 and 3.2 times more Fiber than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 1.3 times more Carbohydrate and 1.6 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Oil Roasted Cashew Nuts have similar amounts of Energy, Fat, Saturated Fat, Omega 3 and Protein per 7 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Oil Roasted Cashew Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.