Comparing Nutrients in 100 grams Toasted Sunflower Seeds VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Toasted Sunflower Seeds	Roasted Cashews	Recommended Dietary Allowance
Energy	21.3% 619kcal	19.8% 574kcal	2900kcal per day for Men 19-50 years
Fat	58.6% 56.8g	47.8% 46.4g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.95g	28.6% 9.16g	32g per day for Men 19-50 years
Omega 3	4.94% 0.079g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	220% 37.4g	45% 7.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	25% 32.7g	130g per day for Men 19-50 years
Sugars	NA	6.9% 5g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	30.3% 11.5g	7.9% 3g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	8.75% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.06mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	19.7% 0.26mg	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	59.5% 238μg	17.3% 69μg	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% 0mg	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	NA	6.13% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29% 34.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Roasted Cashews	Recommended Dietary Allowance
Calcium	5.7% 57mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	247% 2.22mg	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	85% 6.8mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	36% 0.83mg	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% 1158mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	14.4% 491mg	16.6% 565mg	3400mg per day for Men 19-50 years
Selenium	NA	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	0.027% 1g	0.046% 1.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Roasted Cashews per 100 g

Compare the macro and micronutrient content in 100 g of Toasted Sunflower Seeds versus 100 g of Roasted Cashews to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Toasted Sunflower Seeds vs Roasted Cashews:

• 100 grams of Toasted Sunflower Seeds have 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 3 times more Vitamin B3, 5.8 times more Vitamin B5, 3.1 times more Vitamin B6 and 3.4 times more Vitamin B9 than Roasted Cashews.
• Both Toasted Sunflower Seed Kernels no Salt as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Toasted Sunflower Seeds vs Roasted Cashews:

• 100 grams of Toasted Sunflower Seeds have 1.3 times more Calcium, 2.6 times more Manganese and 2.4 times more Phosphorus than Roasted Cashews.
• While 100 g of Dry Roasted Cashew Nuts contain 2 times more Magnesium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Roasted Cashews contain similar levels of Copper, Iron, Potassium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Toasted Sunflower Seeds have 1.2 times more Fat, 4.9 times more Omega 6 and 3.8 times more Fiber than Roasted Cashews.
• While 100 g of Dry Roasted Cashew Nuts contain 1.5 times more Saturated Fat, 2 times more Omega 3 and 1.6 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Roasted Cashews offer comparable quantities of Energy and Protein per 100 grams.