Comparing Nutrients in 1 kilogram Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	3%	2%	95%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	28.6% 830kcal	112% 3260kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	51% 8.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 213g	276% 358g	130g per day for Men 19-50 years
Sugars	223% 162g	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	71.6% 52g	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	% 79.3g	NA	g per day for Men 19-50 years
Sucrose	% 22g	NA	g per day for Men 19-50 years
Fiber	37% 14g	137% 52g	38g per day for Men 19-50 years
Protein	10.7% 6g	858% 481g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	2656% 32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	205% 2.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.8% 3.96mg	457% 73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	1320% 66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	579% 7.53mg	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	10% 40μg	555% 2220μg	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	40% 36mg	14.4% 13mg	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	11.3% 1.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	9% 90mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	158% 1.42mg	1903% 17mg	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	43.8% 3.5mg	828% 66.2mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	859% 19.8mg	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	25.7% 180mg	984% 6890mg	700mg per day for Men 19-50 years
Potassium	42.6% 1450mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1058% 582μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	450% 49.5mg	11mg per day for Men 19-50 years
Water	21% 776g	2% 74.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids VS Sunflower Seed Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids versus 1 kg of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids vs Sunflower Seed Flour:

• 1 kilogram of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids has 2.8 times more Vitamin C than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 151.8 times more Vitamin B1, 6.7 times more Vitamin B2, 18.5 times more Vitamin B3, 115.8 times more Vitamin B5, 34.2 times more Vitamin B6 and 55.5 times more Vitamin B9 than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• 1 kilogram of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9
• 1 kilogram of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids vs Sunflower Seed Flour:

• 1 kilogram of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids has 2.2 times more Potassium and 10.4 times more Water than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 12.7 times more Calcium, 12.1 times more Copper, 18.9 times more Iron, 38.4 times more Magnesium, 41.1 times more Manganese, 38.3 times more Phosphorus, more Selenium and 49.5 times more Zinc than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• 1 kilogram of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Selenium and Zinc
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Partially Defatted Sunflower Seed Flour contains 3.9 times more Energy, 37.7 times more Omega 6, 1.7 times more Carbohydrate, 3.7 times more Fiber and 80.1 times more Protein than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• 1 kilogram of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 and Protein
• Both Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 in one kilogram.