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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	Toasted Sunflower Seeds	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	42.4% 1228kcal	39.7% 1151kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	52.6% 17g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.4% 41g	45.6% 59.3g	130g per day for Men 19-50 years
Sugars	NA	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	60% 23g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	61% 34g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	53.7% 0.64mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	33.3% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	21.5% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 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% 472μg	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	NA	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	57.4% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	11.3% 113mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	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	169% 13.5mg	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	328% 2298mg	151% 1054mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	NA	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	96% 10.5mg	97% 10.6mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.19% 6.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Oil Roasted Cashews per 7 oz

Compare the macro and micronutrient content in 7 oz of Toasted Sunflower Seeds versus 7 oz of Oil Roasted Cashews to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Toasted Sunflower Seeds have 1.3 times more Vitamin B2, 2.4 times more Vitamin B3, 8 times more Vitamin B5, 2.5 times more Vitamin B6 and 9.5 times more Vitamin B9 than Oil Roasted Cashews.
• Both Toasted Sunflower Seeds and Oil Roasted Cashews provide similar amounts of Vitamin B1 per seven ounces.
• Both Toasted Sunflower Seed Kernels no Salt as well as Oil Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

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

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 4.4 times more Omega 6 and 3.5 times more Fiber than Oil Roasted Cashews.
• While 7 oz of Oil Roasted Cashew Nuts contain 1.4 times more Saturated Fat and 1.5 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Oil Roasted Cashews offer comparable quantities of Energy, Fat, Omega 3 and Protein per seven ounces.