Comparing Nutrients in 1 pound Cherries, sweet, canned, light syrup pack, solids and liquids VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Cherries, sweet, canned, light syrup pack, solids and liquids	3%	2%	95%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Cherries, sweet, canned, light syrup pack, solids and liquids	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	10.5% 304kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	260% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.3% 78.4g	81.4% 106g	130g per day for Men 19-50 years
Sugars	99% 71.6g	66% 48g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 47.6g	g per day for Men 19-50 years
Fiber	18% 6.8g	68% 26g	38g per day for Men 19-50 years
Protein	4.94% 2.77g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, light syrup pack, solids and liquids	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	4.03% 36.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	192% 2.5mg	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	4.54% 18μg	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	18.6% 16.8mg	13.6% 12.2mg	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	6.96% 1.04mg	692% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sweet, canned, light syrup pack, solids and liquids	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	4.1% 41mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	73% 0.66mg	805% 7.24mg	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	20.4% 1.63mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	409% 9.4mg	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	11.7% 81.6mg	432% 3021mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	861% 474μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	202% 22mg	11mg per day for Men 19-50 years
Water	10% 370g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sweet, canned, light syrup pack, solids and liquids VS Sunflower Seed Butter per 1 lb

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

Lets compare vitamin content per 1 pound of Cherries, sweet, canned, light syrup pack, solids and liquids vs Sunflower Seed Butter:

• 1 pound of Cherries, sweet, canned, light syrup pack, solids and liquids has 1.4 times more Vitamin C than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 2.5 times more Vitamin B1, 4 times more Vitamin B2, 16.7 times more Vitamin B3, 9.2 times more Vitamin B5, 18.3 times more Vitamin B6, 59.3 times more Vitamin B9 and 99.5 times more Vitamin E than Cherries, sweet, canned, light syrup pack, solids and liquids.
• 1 pound of Cherries, sweet, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin E
• Both Cherries, sweet, canned, light syrup pack, solids and liquids as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cherries, sweet, canned, light syrup pack, solids and liquids vs Sunflower Seed Butter:

• 1 pound of Cherries, sweet, canned, light syrup pack, solids and liquids has 131.5 times more Water than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 7.1 times more Calcium, 11 times more Copper, 11.4 times more Iron, 34.6 times more Magnesium, 34.6 times more Manganese, 37 times more Phosphorus, 3.9 times more Potassium, more Selenium and 48.9 times more Zinc than Cherries, sweet, canned, light syrup pack, solids and liquids.
• 1 pound of Cherries, sweet, canned, light syrup pack, solids and liquids lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cherries, sweet, canned, light syrup pack, solids and liquids has 1.5 times more Sugars than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 9.2 times more Energy, 368 times more Fat, 137.6 times more Saturated Fat, 2.2 times more Omega 3, 423.3 times more Omega 6, 1.3 times more Carbohydrate, 3.8 times more Fiber and 28.3 times more Protein than Cherries, sweet, canned, light syrup pack, solids and liquids.
• 1 pound of Cherries, sweet, canned, light syrup pack, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein