Comparing Nutrients in 100 grams Oil Roasted Cashews VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Recommended Dietary Allowance
	20%		2900kcal per day for Men 19-50 years
	49.2%		97g per day for Men 19-50 years
	30%		56g per day for Men 19-50 years
	23%		130g per day for Men 19-50 years
	6.9%		72.5g per day for Men 19-50 years
	8.7%		38g per day for Men 19-50 years
	0%		290mg per day for Men 19-50 years
	26.5%		32g per day for Men 19-50 years
	4.25%		1.6g per day for Men 19-50 years
	50%		17g per day for Men 19-50 years
	0.094%		3700g per day for Men 19-50 years

Vitamins

	Recommended Dietary Allowance
	0%		900μg per day for Men 19-50 years
	30.3%		1.2mg per day for Men 19-50 years
	16.8%		1.3mg per day for Men 19-50 years
	11%		16mg per day for Men 19-50 years
	25%		1.3mg per day for Men 19-50 years
	0%		2.4μg per day for Men 19-50 years
	0.33%		90mg per day for Men 19-50 years
	0%		600IU per day for Men 19-50 years
	6.13%		15mg per day for Men 19-50 years
	29%		120μg per day for Men 19-50 years
	6.25%		400μg per day for Men 19-50 years

Minerals

	Recommended Dietary Allowance
	4.3%		1000mg per day for Men 19-50 years
	227%		0.9mg per day for Men 19-50 years
	75.6%		8mg per day for Men 19-50 years
	65%		420mg per day for Men 19-50 years
	72.5%		2.3mg per day for Men 19-50 years
	76%		700mg per day for Men 19-50 years
	18.6%		3400mg per day for Men 19-50 years
	37%		55μg per day for Men 19-50 years
	0.87%		1500mg per day for Men 19-50 years
	48.6%		11mg per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oil Roasted Cashews vs Sunflower Seeds:
Dried Sunflower Seed Kernels contain 4.1 times more Thiamine, 1.6 times more Vitamin B2, 4.8 times more Vitamin B3, 4.2 times more Vitamin B6, 4.7 times more Vitamin C, 38.2 times more Vitamin E and 9.1 times more Folate than Oil Roasted Cashew Nuts.

Comparing minerals per 100 grams for Oil Roasted Cashews vs Sunflower Seeds:
Dried Sunflower Seed Kernels contain 1.8 times more Calcium and 2.6 times more Selenium than Oil Roasted Cashew Nuts. Both Oil Roasted Cashew Nuts and Dried Sunflower Seed Kernels have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:
Oil Roasted Cashew Nuts have 1.5 times more Carbohydrate, 1.9 times more Sugars and 1.9 times more Saturated Fat than Dried Sunflower Seed Kernels. While Dried Sunflower Seed Kernels contain 2.6 times more Fiber and 2.7 times more Omega 6 than Oil Roasted Cashew Nuts. Both Oil Roasted Cashew Nuts and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Protein and Omega 3 per 100 g.