Comparing Nutrients in 1 pound Frozen Red Sour Cherries VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Frozen Red Sour Cherries	7%	8%	85%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Frozen Red Sour Cherries	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	7.2% 209kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.3g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.5% 50g	84% 109g	130g per day for Men 19-50 years
Sugars	56.4% 41g	17% 12.4g	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	19% 7.26g	132% 50.3g	38g per day for Men 19-50 years
Protein	7.45% 4.17g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Red Sour Cherries	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	22% 200μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	281% 3.65mg	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	5.67% 22.7μg	269% 1075μg	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	8.57% 7.7mg	7.06% 6.35mg	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	1.5% 0.23mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.67% 6.8μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Red Sour Cherries	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.9% 59mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	922% 8.3mg	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	30% 2.4mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	11.2% 0.26mg	416% 9.57mg	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	10.4% 72.6mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	218% 24mg	11mg per day for Men 19-50 years
Water	10.7% 396g	0.15% 5.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Red Sour Cherries VS Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Red Sour Cherries versus 1 lb of Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Red Sour Cherries vs Roasted Sunflower Seeds:

• 1 pound of Frozen Red Sour Cherries has more Vitamin A than Roasted Sunflower Seeds.
• While 1 lb of Dry Roasted Sunflower Seed Kernels no Salt contains 2.4 times more Vitamin B1, 7.2 times more Vitamin B2, 51.4 times more Vitamin B3, 39.6 times more Vitamin B5, 12 times more Vitamin B6, 47.4 times more Vitamin B9, 522 times more Vitamin E and 1.8 times more Vitamin K than Frozen Red Sour Cherries.
• 1 pound of Frozen Red Sour Cherries have insufficient amounts of Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• 1 pound of Roasted Sunflower Seeds have insufficient amounts of Vitamin A
• Both Frozen Red Sour Cherries as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Red Sour Cherries vs Roasted Sunflower Seeds:

• 1 pound of Frozen Red Sour Cherries has 72.7 times more Water than Roasted Sunflower Seeds.
• While 1 lb of Dry Roasted Sunflower Seed Kernels no Salt contains 5.4 times more Calcium, 20.3 times more Copper, 7.2 times more Iron, 14.3 times more Magnesium, 37 times more Manganese, 72.2 times more Phosphorus, 6.9 times more Potassium, more Selenium and 52.9 times more Zinc than Frozen Red Sour Cherries.
• 1 pound of Frozen Red Sour Cherries lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Red Sour Cherries has 3.3 times more Sugars than Roasted Sunflower Seeds.
• While 1 lb of Dry Roasted Sunflower Seed Kernels no Salt contains 12.7 times more Energy, 113.2 times more Fat, 52.2 times more Saturated Fat, 489.3 times more Omega 6, 2.2 times more Carbohydrate, 6.9 times more Fiber and 21 times more Protein than Frozen Red Sour Cherries.
• Both Frozen Red Sour Cherries and Roasted Sunflower Seeds offer comparable quantities of Omega 3 per one pound.
• 1 pound of Frozen Red Sour Cherries provide inadequate amounts of Energy, Omega 6 and Protein