Comparing Nutrients in 100 grams Cashew Nuts VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cashew Nuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	19% 553kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	45.2% 44g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	24.3% 7.8g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	3.88% 0.062g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	45.8% 7.8g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.2% 30g	15.4% 20g	130g per day for Men 19-50 years
Sugars	8.15% 5.9g	3.6% 2.62g	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	0.069% 0.05g	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	% 0.05g	NA	g per day for Men 19-50 years
Sucrose	% 5.8g	% 2.5g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	32.5% 18.2g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.3% 0.42mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.64% 1.06mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.86mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	103% 1.35mg	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	56.8% 227μg	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	0.56% 0.5mg	1.56% 1.4mg	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% 0.9mg	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.4% 34μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.7% 37mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	244% 2.2mg	200% 1.8mg	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	83.5% 6.68mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	69.5% 292mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	72% 1.66mg	84.8% 1.95mg	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	84.7% 593mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	19.4% 660mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	52.5% 5.8mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.14% 5.2g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cashew Nuts vs Sunflower Seeds:

• Raw Cashew Nuts have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.5 times more Vitamin B1, 6.1 times more Vitamin B2, 7.8 times more Vitamin B3, 1.3 times more Vitamin B5, 3.2 times more Vitamin B6, 9.1 times more Vitamin B9, 2.8 times more Vitamin C and 39.1 times more Vitamin E than Raw Cashew Nuts.
• Both Raw Cashew Nuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cashew Nuts vs Sunflower Seeds:

• Raw Cashew Nuts have 1.2 times more Copper and 1.3 times more Iron than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Calcium and 2.7 times more Selenium than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Dried Sunflower Seed Kernels have similar amounts of Magnesium, Manganese, Phosphorus, Potassium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Cashew Nuts have 1.7 times more Saturated Fat, 1.5 times more Carbohydrate and 2.3 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3 times more Omega 6 and 2.6 times more Fiber than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Omega 3 and Protein per 100 g.
• Both Raw Cashew Nuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.