Comparing Nutrients in 100 grams Oil Roasted Cashews VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Oil Roasted Cashews	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	20% 580kcal	21.3% 617kcal	2900kcal per day for Men 19-50 years
Fat	49.2% 47.8g	57% 55.2g	97g per day for Men 19-50 years
Saturated Fat	26.5% 8.48g	14.6% 4.68g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	50% 8.48g	57.3% 9.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	18% 23.3g	130g per day for Men 19-50 years
Sugars	6.9% 5g	14.5% 10.5g	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	0.11% 0.08g	0% 0g	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	% 0.08g	% 0g	g per day for Men 19-50 years
Sucrose	% 4.84g	% 10.5g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	15% 5.7g	38g per day for Men 19-50 years
Protein	30% 17g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.3% 0.36mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	42.3% 0.55mg	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	6.25% 25μg	59.3% 237μg	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	0.33% 0.3mg	3% 2.7mg	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	6.13% 0.92mg	153% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 34.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashews	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	4.3% 43mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	177% 1.6mg	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	75.6% 6.05mg	51.5% 4.12mg	8mg per day for Men 19-50 years
Magnesium	65% 273mg	74% 311mg	420mg per day for Men 19-50 years
Manganese	72.5% 1.67mg	90% 2.07mg	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	76% 531mg	95% 666mg	700mg per day for Men 19-50 years
Potassium	18.6% 632mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	37% 20.3μg	190% 104μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	48.6% 5.35mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	0.094% 3.48g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oil Roasted Cashews vs Sunflower Seed Butter:

• Oil Roasted Cashew Nuts have 6.8 times more Vitamin B1 and 1.3 times more Vitamin B2 than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 3.9 times more Vitamin B3, 1.3 times more Vitamin B5, 1.7 times more Vitamin B6, 9.5 times more Vitamin B9, 9 times more Vitamin C and 24.9 times more Vitamin E than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Oil Roasted Cashews vs Sunflower Seed Butter:

• Oil Roasted Cashew Nuts have 1.3 times more Copper and 1.5 times more Iron than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 1.5 times more Calcium, 1.3 times more Phosphorus and 5.1 times more Selenium than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Sunflower Seed Butter no Salt have similar amounts of Magnesium, Manganese, Potassium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Cashew Nuts have 1.8 times more Saturated Fat, 1.4 times more Omega 3 and 1.3 times more Carbohydrate than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 2.1 times more Sugars and 1.7 times more Fiber than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Sunflower Seed Butter no Salt have similar amounts of Energy, Fat, Omega 6 and Protein per 100 g.
• Both Oil Roasted Cashew Nuts as well as Sunflower Seed Butter no Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.