Comparing Nutrients in 100 grams Cashew Nuts VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cashew Nuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	19% 553kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	45.2% 44g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	24.3% 7.8g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	3.88% 0.062g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	45.8% 7.8g	201% 34.2g	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	17.6% 23g	130g per day for Men 19-50 years
Sugars	8.15% 5.9g	4.3% 3.1g	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	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	% 0.05g	% 0.74g	g per day for Men 19-50 years
Sucrose	% 5.8g	% 2.37g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	28% 10.6g	38g per day for Men 19-50 years
Protein	32.5% 18.2g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.3% 0.42mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.64% 1.06mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.86mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	61% 0.79mg	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	58.5% 234μg	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	1.22% 1.1mg	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	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.4% 34μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.7% 37mg	8.7% 87mg	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	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	69.5% 292mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	72% 1.66mg	90% 2.08mg	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	163% 1139mg	700mg per day for Men 19-50 years
Potassium	19.4% 660mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	52.5% 5.8mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.14% 5.2g	0.042% 1.54g	3700g per day for Men 19-50 years

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

• Raw Cashew Nuts have 1.3 times more Vitamin B1 and 11 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.8 times more Vitamin B2, 3.9 times more Vitamin B3, 8 times more Vitamin B5, 1.9 times more Vitamin B6, 9.4 times more Vitamin B9, 2.2 times more Vitamin C and 40.4 times more Vitamin E than Raw Cashew Nuts.
• Both Raw Cashew Nuts as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

• Raw Cashew Nuts have 1.2 times more Copper, 1.6 times more Iron, 2.3 times more Magnesium and 1.4 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.4 times more Calcium, 1.3 times more Manganese, 1.9 times more Phosphorus and 3.9 times more Selenium than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Cashew Nuts have 1.3 times more Carbohydrate and 1.9 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Omega 3, 4.4 times more Omega 6 and 3.2 times more Fiber than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat, Saturated Fat and Protein per 100 g.
• Both Raw Cashew Nuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.