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

Macros Ratio

	Protein	Fat	Carbs
Canned Maraschino Cherries	1%	1%	98%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Canned Maraschino Cherries	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	57% 1650kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	323% 420g	176% 229g	130g per day for Men 19-50 years
Sugars	535% 388g	43% 31g	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	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	NA	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	84.2% 32g	279% 106g	38g per day for Men 19-50 years
Protein	3.93% 2.2g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Canned Maraschino Cherries	Oil 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	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.25% 0.04mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.85% 0.05mg	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Maraschino Cherries	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	54% 540mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	2004% 18mg	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	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	5.2% 0.12mg	904% 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	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	6.18% 210mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	1422% 782μg	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	474% 52mg	11mg per day for Men 19-50 years
Water	15.5% 573g	0.42% 15.4g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels contain more Vitamin B1, more Vitamin B2, 1032.5 times more Vitamin B3, 128.5 times more Vitamin B5, 158.4 times more Vitamin B6, more Vitamin B9, more Vitamin C, 726.6 times more Vitamin E and 2.1 times more Vitamin K than Drained Canned Maraschino Cherries.
• Both Drained Canned Maraschino Cherries as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Drained Canned Maraschino Cherries have 37.2 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Calcium, 12.6 times more Copper, 10 times more Iron, 31.8 times more Magnesium, 173.3 times more Manganese, 379.7 times more Phosphorus, 23 times more Potassium, 391 times more Selenium and 20 times more Zinc than Drained Canned Maraschino Cherries.

Comparison of macro-nutrients per 1 kilogram:

• Drained Canned Maraschino Cherries have 1.8 times more Carbohydrate and 12.5 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.6 times more Energy, 244.3 times more Fat, 181.2 times more Saturated Fat, 3 times more Omega 3, 1221.7 times more Omega 6, 3.3 times more Fiber and 91.2 times more Protein than Drained Canned Maraschino Cherries.
• Both Drained Canned Maraschino Cherries as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.