Comparing Nutrients in 1 kilogram Canned Maraschino Cherries VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Maraschino Cherries	1%	1%	98%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Canned Maraschino Cherries	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	57% 1650kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	163% 52g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	323% 420g	185% 241g	130g per day for Men 19-50 years
Sugars	535% 388g	37.7% 27.3g	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	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	84.2% 32g	292% 111g	38g per day for Men 19-50 years
Protein	3.93% 2.2g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Canned Maraschino Cherries	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.25% 0.04mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.85% 0.05mg	618% 8.04mg	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	0% 0μg	593% 2370μg	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	0% 0mg	15.6% 14mg	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	3.33% 0.5mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Maraschino Cherries	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	54% 540mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	2033% 18.3mg	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	53.8% 4.3mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	5.2% 0.12mg	917% 21mg	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	4.3% 30mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	6.18% 210mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	481% 53mg	11mg per day for Men 19-50 years
Water	15.5% 573g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Maraschino Cherries vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain more Vitamin B1, more Vitamin B2, 1760.5 times more Vitamin B3, 130.4 times more Vitamin B5, 160.8 times more Vitamin B6, more Vitamin B9, more Vitamin C, 522 times more Vitamin E and 1.8 times more Vitamin K than Drained Canned Maraschino Cherries.
• Both Drained Canned Maraschino Cherries as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Maraschino Cherries vs Roasted Sunflower Seeds:

• Drained Canned Maraschino Cherries have 47.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Calcium, 12.8 times more Copper, 8.8 times more Iron, 32.3 times more Magnesium, 175.8 times more Manganese, 385 times more Phosphorus, 40.5 times more Potassium, 396.5 times more Selenium and 20.3 times more Zinc than Drained Canned Maraschino Cherries.

Comparison of macro-nutrients per 1 kilogram:

• Drained Canned Maraschino Cherries have 1.7 times more Carbohydrate and 14.2 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.5 times more Energy, 237.1 times more Fat, 133.8 times more Saturated Fat, 2.6 times more Omega 3, 1170.8 times more Omega 6, 3.5 times more Fiber and 87.9 times more Protein than Drained Canned Maraschino Cherries.
• Both Drained Canned Maraschino Cherries as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.