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Comparing Nutrients in 100 grams Sunflower SeedsVS Cashew Nuts

Macros Ratio

Protein Fat Carbs

Sunflower Seeds
13%
74%
13%
Cashew Nuts
12%
67%
21%
100 g ▼

Macro Nutrients

20%584kcal
Energy
19%553kcal
584 kcalvs553 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
53%51.5g
Fat
45.2%44g
51.5 gvs44 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
14%4.46g
Saturated Fat
24.3%7.8g
4.46 gvs7.8 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
3.75%0.06g
Omega 3
3.88%0.062g
0.06 gvs0.062 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
136%23g
Omega 6
45.8%7.8g
23 gvs7.8 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
15.4%20g
Carbohydrate
23.2%30g
20 gvs30 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
3.6%2.62g
Sugars
8.15%5.9g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.62 gvs5.9 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
NA
Fructose
0.069%0.05g
≤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]
NA gvs0.05 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
NA
Glucose
%0.05g
NA gvs0.05 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%2.5g
Sucrose
%5.8g
2.5 gvs5.8 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
22.6%8.6g
Fiber
8.7%3.3g
8.6 gvs3.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
37%20.8g
Protein
32.5%18.2g
20.8 gvs18.2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0.33%3μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
3 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
123%1.48mg
Vitamin B1
35.3%0.42mg
Thiamine
1.48 mgvs0.42 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
27.3%0.36mg
Vitamin B2
4.46%0.058mg
Riboflavin
0.36 mgvs0.058 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
52%8.34mg
Vitamin B3
6.64%1.06mg
Niacin, nicotinic acid, niacinamide
8.34 mgvs1.06 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
22.6%1.13mg
Vitamin B5
17.3%0.86mg
Pantothenic acid
1.13 mgvs0.86 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
103%1.35mg
Vitamin B6
32%0.42mg
Pyridoxine
1.35 mgvs0.42 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
56.8%227μg
Vitamin B9
6.25%25μg
Folates and Folic Acid
227 μgvs25 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
1.56%1.4mg
Vitamin C
0.56%0.5mg
Ascorbic acid
1.4 mgvs0.5 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
234%35mg
Vitamin E
6%0.9mg
Tocopherols and Tocotrienols
35 mgvs0.9 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
28.4%34μg
Phytomenadione or phylloquinone
0 μgvs34 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin K

Minerals

7.8%78mg
Calcium
3.7%37mg
78 mgvs37 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
200%1.8mg
Copper
244%2.2mg
1.8 mgvs2.2 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
65.6%5.25mg
Iron
83.5%6.68mg
5.25 mgvs6.68 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
77.4%325mg
Magnesium
69.5%292mg
325 mgvs292 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
84.8%1.95mg
Manganese
72%1.66mg
1.95 mgvs1.66 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
94%660mg
Phosphorus
84.7%593mg
660 mgvs593 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
19%645mg
Potassium
19.4%660mg
645 mgvs660 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
96%53μg
Selenium
36%20μg
53 μgvs20 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.6%9mg
Sodium
0.8%12mg
9 mgvs12 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
45.5%5mg
Zinc
52.5%5.8mg
5 mgvs5.8 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.13%4.73g
Water
0.14%5.2g
4.73 gvs5.2 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 100 grams of Sunflower Seeds vs Cashew Nuts:
Comparing minerals per 100 grams for Sunflower Seeds vs Cashew Nuts:
Comparison of macro-nutrients per 100 grams:



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