Comparing Nutrients in 14 ounces Frozen Red Sour Cherries VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Frozen Red Sour Cherries	7%	8%	85%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Frozen Red Sour Cherries	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	6.3% 183kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.75g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.6% 43.7g	63% 81.7g	130g per day for Men 19-50 years
Sugars	49.4% 35.8g	NA	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	16.7% 6.35g	120% 45.6g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Red Sour Cherries	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	19.4% 175μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.13mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	246% 3.2mg	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	4.96% 20μg	236% 945μg	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	7.5% 6.75mg	6.17% 5.56mg	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	1.32% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Red Sour Cherries	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	809% 7.28mg	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	26.3% 2.1mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	365% 8.4mg	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	9.07% 63.5mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	191% 21mg	11mg per day for Men 19-50 years
Water	9.35% 346g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Red Sour Cherries vs Toasted Sunflower Seeds:

• Frozen Red Sour Cherries have more Vitamin A and 1.2 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 7.4 times more Vitamin B1, 8.4 times more Vitamin B2, 30.6 times more Vitamin B3, 39.7 times more Vitamin B5, 12 times more Vitamin B6 and 47.6 times more Vitamin B9 than Frozen Red Sour Cherries.
• Both Frozen Red Sour Cherries as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Red Sour Cherries vs Toasted Sunflower Seeds:

• Frozen Red Sour Cherries have 87.2 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 4.4 times more Calcium, 20.4 times more Copper, 12.8 times more Iron, 14.3 times more Magnesium, 37.1 times more Manganese, 72.4 times more Phosphorus, 4 times more Potassium and 53 times more Zinc than Frozen Red Sour Cherries.

Comparison of macro-nutrients per 14 ounces:

• Toasted Sunflower Seed Kernels no Salt contain 13.5 times more Energy, 129.1 times more Fat, 59.5 times more Saturated Fat, 558.1 times more Omega 6, 1.9 times more Carbohydrate, 7.2 times more Fiber and 18.7 times more Protein than Frozen Red Sour Cherries.
• Both Frozen Red Sour Cherries and Toasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 per 14 oz.
• Both Frozen Red Sour Cherries as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.