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Comparing Nutrients in 14 ounces Cherries, sweet, canned, light syrup pack, solids and liquidsVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Cherries, sweet, canned, light syrup pack, solids and liquids
3%
2%
95%
Oil Roasted Sunflower Seeds
13%
73%
14%
14 oz ▼

Macro Nutrients

9.17%266kcal
Energy
81%2350kcal
266 kcalvs2350 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.61%0.6g
Fat
210%204g
0.6 gvs204 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.42%0.13g
Saturated Fat
87.7%28g
0.13 gvs28 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.7%0.091g
Omega 3
20%0.32g
0.091 gvs0.32 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.54%0.091g
Omega 6
799%136g
0.091 gvs136 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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52.8%68.6g
Carbohydrate
70%91g
68.6 gvs91 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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86.4%62.7g
Sugars
17%12.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
62.7 gvs12.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0%0g
≤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 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%2.94g
NA gvs2.94 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%9.4g
NA gvs9.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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15.7%5.95g
Fiber
111%42g
5.95 gvs42 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.32%2.42g
Protein
142%79.6g
2.42 gvs79.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

3.53%31.8μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
31.8 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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6.95%0.083mg
Vitamin B1
106%1.27mg
Thiamine
0.083 mgvs1.27 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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12.5%0.16mg
Vitamin B2
85.5%1.1mg
Riboflavin
0.16 mgvs1.1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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10%1.6mg
Vitamin B3
102%16.4mg
Niacin, nicotinic acid, niacinamide
1.6 mgvs16.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10%0.5mg
Vitamin B5
551%27.5mg
Pantothenic acid
0.5 mgvs27.5 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.16%0.12mg
Vitamin B6
242%3.14mg
Pyridoxine
0.12 mgvs3.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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3.97%16μg
Vitamin B9
232%929μg
Folates and Folic Acid
16 μgvs929 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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16.3%14.7mg
Vitamin C
4.85%4.37mg
Ascorbic acid
14.7 mgvs4.37 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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6.1%0.91mg
Vitamin E
961%144mg
Tocopherols and Tocotrienols
0.91 mgvs144 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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4.63%5.56μg
Vitamin K
10.3%12.3μg
Phytomenadione or phylloquinone
5.56 μgvs12.3 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.57%35.7mg
Calcium
34.5%345mg
35.7 mgvs345 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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64%0.58mg
Copper
796%7.16mg
0.58 mgvs7.16 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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18%1.43mg
Iron
212%17mg
1.43 mgvs17 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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8.5%35.7mg
Magnesium
120%504mg
35.7 mgvs504 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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10.4%0.24mg
Manganese
359%8.26mg
0.24 mgvs8.26 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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10.2%71.4mg
Phosphorus
646%4521mg
71.4 mgvs4521 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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17.3%587mg
Potassium
56.4%1917mg
587 mgvs1917 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0%0μg
Selenium
564%310μg
0 μgvs310 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.79%12mg
Sodium
0.79%12mg
12 mgvs12 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.6%0.4mg
Zinc
188%20.7mg
0.4 mgvs20.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8.75%324g
Water
0.17%6.1g
324 gvs6.1 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Cherries, sweet, canned, light syrup pack, solids and liquids vs Oil Roasted Sunflower Seeds:
Comparing minerals per 14 ounces for Cherries, sweet, canned, light syrup pack, solids and liquids vs Oil Roasted Sunflower Seeds:
Comparison of macro-nutrients per 14 ounces:



Compare more foods per 14 oz: