Comparing Nutrients in 14 ounces Sweet Cherries VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sweet Cherries	6%	3%	91%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Sweet Cherries	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	8.62% 250kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.5g	70% 91g	130g per day for Men 19-50 years
Sugars	70% 51g	17% 12.3g	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	29.4% 21.3g	0% 0g	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	% 26g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 9.4g	g per day for Men 19-50 years
Fiber	22% 8.33g	111% 42g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.82% 0.61mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	242% 3.14mg	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	3.97% 16μg	232% 929μg	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	31% 27.8mg	4.85% 4.37mg	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	1.85% 0.28mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cherries	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	796% 7.16mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	18% 1.43mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	359% 8.26mg	2.3mg per day for Men 19-50 years
Molybdenum	8.56% 3.85μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 83.3mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	26% 881mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	8.82% 326g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sweet Cherries vs Oil Roasted Sunflower Seeds:

• Raw Sweet Cherries have 6.4 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 11.9 times more Vitamin B1, 8.5 times more Vitamin B2, 26.8 times more Vitamin B3, 34.9 times more Vitamin B5, 16.2 times more Vitamin B6, 58.5 times more Vitamin B9, 519 times more Vitamin E and 1.5 times more Vitamin K than Raw Sweet Cherries.
• Both Raw Sweet Cherries as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sweet Cherries vs Oil Roasted Sunflower Seeds:

• Raw Sweet Cherries have 53.4 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.7 times more Calcium, 30.1 times more Copper, 11.9 times more Iron, 11.5 times more Magnesium, 29.7 times more Manganese, 54.2 times more Phosphorus, 2.2 times more Potassium, more Selenium and 74.4 times more Zinc than Raw Sweet Cherries.

Comparison of macro-nutrients per 14 ounces:

• Raw Sweet Cherries have 4.1 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 9.4 times more Energy, 256.5 times more Fat, 186 times more Saturated Fat, 3.1 times more Omega 3, 1267 times more Omega 6, 1.4 times more Carbohydrate, 5 times more Fiber and 18.9 times more Protein than Raw Sweet Cherries.
• Both Raw Sweet Cherries as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.