Comparing Nutrients in 100 grams Roasted Sunflower Seeds VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Roasted Sunflower Seeds	Cashew Nuts	Recommended Dietary Allowance
Energy	20% 582kcal	19% 553kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	45.2% 44g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	24.3% 7.8g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	3.88% 0.062g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	45.8% 7.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	23.2% 30g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	8.15% 5.9g	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	NA	0.069% 0.05g	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	NA	% 0.05g	g per day for Men 19-50 years
Sucrose	NA	% 5.8g	g per day for Men 19-50 years
Fiber	29.2% 11g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	32.5% 18.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cashew Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	35.3% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	4.46% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	6.64% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	17.3% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	32% 0.42mg	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	59.3% 237μg	6.25% 25μg	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	1.56% 1.4mg	0.56% 0.5mg	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	174% 26mg	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	28.4% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cashew Nuts	Recommended Dietary Allowance
Calcium	7% 70mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	244% 2.2mg	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	47.5% 3.8mg	83.5% 6.68mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	69.5% 292mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	72% 1.66mg	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	165% 1155mg	84.7% 593mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	19.4% 660mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	36% 20μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	52.5% 5.8mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	0.14% 5.2g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 4.2 times more Vitamin B2, 6.6 times more Vitamin B3, 8.1 times more Vitamin B5, 1.9 times more Vitamin B6, 9.5 times more Vitamin B9, 2.8 times more Vitamin C and 29 times more Vitamin E than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 4 times more Vitamin B1 and 12.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more Calcium, 1.3 times more Manganese, 1.9 times more Phosphorus, 1.3 times more Potassium and 4 times more Selenium than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 1.8 times more Iron and 2.3 times more Magnesium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Cashew Nuts have similar amounts of Copper and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.2 times more Omega 6 and 3.4 times more Fiber than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 1.5 times more Saturated Fat, 1.3 times more Carbohydrate and 2.2 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Cashew Nuts have similar amounts of Energy, Fat, Omega 3 and Protein per 100 g.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Cashew Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.