Comparing Nutrients in 100 grams Cashew Nuts VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cashew Nuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	19% 553kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	45.2% 44g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	24.3% 7.8g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	3.88% 0.062g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	45.8% 7.8g	220% 37.4g	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	16% 20.6g	130g per day for Men 19-50 years
Sugars	8.15% 5.9g	NA	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	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	32.5% 18.2g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Toasted 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	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.64% 1.06mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.86mg	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	62% 0.81mg	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	59.5% 238μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.4% 34μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.7% 37mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	244% 2.2mg	204% 1.83mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	69.5% 292mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	72% 1.66mg	92% 2.1mg	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	165% 1158mg	700mg per day for Men 19-50 years
Potassium	19.4% 660mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	NA	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	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.14% 5.2g	0.027% 1g	3700g per day for Men 19-50 years

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

• Raw Cashew Nuts have 1.3 times more Vitamin B1 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 4.9 times more Vitamin B2, 4 times more Vitamin B3, 8.2 times more Vitamin B5, 1.9 times more Vitamin B6, 9.5 times more Vitamin B9 and 2.8 times more Vitamin C than Raw Cashew Nuts.
• Both Raw Cashew Nuts as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Raw Cashew Nuts have 2.3 times more Magnesium and 1.3 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Calcium, 1.3 times more Manganese and 2 times more Phosphorus than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Toasted Sunflower Seed Kernels no Salt have similar amounts of Copper, Iron and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Cashew Nuts have 1.3 times more Saturated Fat and 1.5 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Fat, 1.3 times more Omega 3, 4.8 times more Omega 6 and 3.5 times more Fiber than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 100 g.
• Both Raw Cashew Nuts as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.