Comparing Nutrients in 100 calories Plain Cashew Butter with SaltVS Sunflower Seeds

Weight per 100 calories

Plain Cashew Butter with Salt

16.4g

Sunflower Seeds

17g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Plain Cashew Butter with Salt or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Plain Cashew Butter with Salt

74%

19%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Plain Cashew Butter with Saltvs Sunflower Seeds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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8.98%8.7g

Fat

9.1%8.8g

8.7 gvs8.8 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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5.44%1.74g

Saturated Fat

2.4%0.76g

1.74 gvs0.76 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.63%0.026g

Omega 3

0.64%0.01g

0.026 gvs0.01 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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12.7%2.17g

Omega 6

23.2%3.95g

2.17 gvs3.95 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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3.83%4.98g

Carbohydrate

2.63%3.42g

4.98 gvs3.42 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.06%1.5g

Sugars

0.62%0.45g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.5 gvs0.45 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.43g

NA gvs0.43 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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1.3%0.49g

Fiber

3.88%1.47g

0.49 gvs1.47 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.55%2g

Protein

6.35%3.56g

2 gvs3.56 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Plain Cashew Butter with Saltvs Sunflower Seeds

0%0μg

Vitamin A

0.057%0.51μg

RAE, retinol activity equivalents

0 μgvs0.51 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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2.16%0.026mg

Vitamin B1

21%0.25mg

Thiamine

0.026 mgvs0.25 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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2%0.026mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.026 mgvs0.061 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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1.14%0.18mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

0.18 mgvs1.43 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

3.87%0.19mg

Pantothenic acid

NA mgvs0.19 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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2.56%0.033mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.033 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.26%9.03μg

Vitamin B9

9.7%39μg

Folates and Folic Acid

9.03 μgvs39 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0.27%0.24mg

Ascorbic acid

0 mgvs0.24 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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5.56%0.83mg

Vitamin E

40%6.02mg

Tocopherols and Tocotrienols

0.83 mgvs6.02 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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4.15%4.98μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

4.98 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Plain Cashew Butter with Saltvs Sunflower Seeds

1%10mg

Calcium

1.34%13.4mg

10 mgvs13.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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32%0.29mg

Copper

34.2%0.31mg

0.29 mgvs0.31 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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 .

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10%0.81mg

Iron

11.2%0.9mg

0.81 mgvs0.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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8.05%34mg

Magnesium

13.3%55.7mg

34 mgvs55.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

14.5%0.33mg

NA mgvs0.33 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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 .

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9.1%63.7mg

Phosphorus

16%113mg

63.7 mgvs113 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.16%73.4mg

Potassium

3.25%110mg

73.4 mgvs110 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.78%1.53μg

Selenium

16.5%9.08μg

1.53 μgvs9.08 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.23%48.4mg

Sodium

0.1%1.54mg

48.4 mgvs1.54 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.6%0.73mg

Zinc

7.8%0.86mg

0.73 mgvs0.86 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.01%0.38g

Water

0.022%0.81g

0.38 gvs0.81 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Plain Cashew Butter with Salt vs Sunflower Seeds:

Plain Cashew Butter with Salt has more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 9.8 times more Vitamin B1, 2.3 times more Vitamin B2, 7.8 times more Vitamin B3, 6.9 times more Vitamin B6, 4.3 times more Vitamin B9 and 7.2 times more Vitamin E than Plain Cashew Butter with Salt.
Both Plain Cashew Butter with Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Plain Cashew Butter with Salt vs Sunflower Seeds:

Plain Cashew Butter with Salt has 31.4 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.3 times more Calcium, 1.6 times more Magnesium, 1.8 times more Phosphorus, 1.5 times more Potassium and 5.9 times more Selenium than Plain Cashew Butter with Salt.
Both Plain Cashew Butter with Salt and Dried Sunflower Seed Kernels have similar amounts of Copper, Iron and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Plain Cashew Butter with Salt has 2.3 times more Saturated Fat, 2.5 times more Omega 3, 1.5 times more Carbohydrate and 3.3 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.8 times more Omega 6, 3 times more Fiber and 1.8 times more Protein than Plain Cashew Butter with Salt.
Both Plain Cashew Butter with Salt and Dried Sunflower Seed Kernels have similar amounts of Energy and Fat per 100 kcal.
Both Plain Cashew Butter with Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Plain Cashew Butter with SaltVS Dry Roasted Macadamia Nuts with SaltSunflower SeedsVS Dry Roasted Macadamia Nuts with SaltPlain Cashew Butter with SaltVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Plain Cashew Butter with SaltVS Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Plain Cashew Butter with Salt or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: