Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Sweet Cherries

Macros Ratio

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

Macro Nutrients

	Oil Roasted Sunflower Seeds	Sweet Cherries	Recommended Dietary Allowance
Energy	204% 5920kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	123% 160g	130g per day for Men 19-50 years
Sugars	43% 31g	177% 128g	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	0% 0g	74% 53.7g	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	% 7.4g	% 66g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 1.5g	g per day for Men 19-50 years
Fiber	279% 106g	55.3% 21g	38g per day for Men 19-50 years
Protein	358% 201g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Sweet Cherries	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	9.63% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	37.7% 0.49mg	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	585% 2340μg	10% 40μg	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	12.2% 11mg	77.8% 70mg	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	2422% 363mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Sweet Cherries	Recommended Dietary Allowance
Calcium	87% 870mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	66.7% 0.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.5% 20μg	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	535% 42.8mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	30.4% 0.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	21.6% 9.7μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	1627% 11390mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	65.3% 2220mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Sweet Cherries per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of Sweet Cherries to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 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 Sweet Cherries.
• While 1 kg of Raw Sweet Cherries contains 6.4 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 1 kilogram of Sweet Cherries have insufficient amounts of Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Sweet Cherries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 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 Sweet Cherries.
• While 1 kg of Raw Sweet Cherries contains 53.4 times more Water than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Sweet Cherries lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 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 Sweet Cherries.
• While 1 kg of Raw Sweet Cherries contains 4.1 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Sweet Cherries provide inadequate amounts of Omega 3, Omega 6 and Protein