CALORIC DENSITY
Cashews, nuts, raw
Sunflower seeds, kernels, tstd, wo/salt
5.53
6.19
12087
12039
First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
Protein = 7g
Protein = 6g
Carbohydrates = 11g
Carbohydrates = 7g
Fat = 16g
Fat = 18g
Fiber = 1g
Fiber = 4g
Monounsaturated = 9g
Monounsaturated = 4g
Polyunsaturated = 3g
Polyunsaturated = 12g
Saturated Fat = 3g
Saturated Fat = 2g
Protein 7g 6g Carbohydrate 11g 7g Fiber 1g 4g Fat 16g 18g Monounsat. Fat 9g 18g Polyunsat. Fat 3g 12g Saturated Fat 3g 2g
Note: the chart below maxes out at 20, so you can see better.
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
Choline = 0%
Choline = 0%
Vitamin A = 0%
Vitamin A = 0%
Vitamin C = 0%
Vitamin C = 1%
Vitamin E = 3%
Vitamin E = 0%
Vitamin K = 15%
Vitamin K = 0%
Choline 0% 0% Vitamin A 0% 0% Vitamin C 0% 1% Vitamin E 3% 0% Vitamin K 15% 0%
Cashews have significantly more Vitamins K than sunflower seeds. Cashews are a good source of Magnesium, Zinc, Phosphorus. Cashews are a great source of Iron. Sunflower seeds are a good source of Vitamin B6, Iron. Sunflower seeds are a great source of Pantothenic Acid, Phosphorus.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Vitamin B1 = 15%
Vitamin B1 = 11%
Vitamin B2 = 2%
Vitamin B2 = 8%
Vitamin B3 = 3%
Vitamin B3 = 11%
Vitamin B5 = 6%
Vitamin B5 = 46%
Vitamin B6 = 14%
Vitamin B6 = 24%
Vitamin B12 = 0%
Vitamin B12 = 0%
Vitamin B1 15% 11% Vitamin B2 2% 8% Vitamin B3 3% 11% Vitamin B5 6% 46% Vitamin B6 14% 24% Vitamin B12 0% 0%
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
Sodium = 0%
Sodium = 0%
Potassium = 7%
Potassium = 5%
Calcium = 3%
Calcium = 4%
Magnesium = 30%
Magnesium = 12%
Phosphorus = 37%
Phosphorus = 65%
Iron = 40%
Iron = 37%
Manganese = 26%
Manganese = 30%
Selenium = 16%
Selenium = 0%
Copper = 79%
Copper = 59%
Zinc = 22%
Zinc = 18%
Sodium 0% 0% Potasium 7% 5% Calcium 3% 4% Magnesium 30% 12% Phosphorus 37% 65% Iron 40% 37% Manganese 26% 30% Selenium 16% 0% Copper 79% 59% Zinc 22% 18%
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broccoli brown gravy brussel sprouts buckwheat bulgur burbot butter butterfish butternut squash cabbage camembert campbell company canola oil cantaloupe carambola caraway caribou carp carrot juice carrots cashew butter cashews cassava catfish cauliflower caviar celery chard cheddar cherries chestnuts chia seeds chicken chicken breast tenders chickpeas chiton chocolate cisco clam clementines cloudberries cockles cocoa cocoa mix coconut coconut milk coconut oil cod collards corn corn flr cornmeal crab cranberries cranberry cream cream cheese croaker croissants cucumber cusk dandelion greens dates dolphinfish dried apricots duck durian durum wheat eel egg egg white eggplant elderberries emu enchilada sauce fast foods fava beans feta cheese figs fireweed fish fish fillet flank steak flaxseeds flour garlic ginger ale goat cheese goose graham crackers granola grapefruit grapefruit juice grapes great northern beans greek yogurt green beans green peppers green tomatoes gruyere half and half 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