Comparing Nutrients in 1 pound Canned Maraschino Cherries VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Maraschino Cherries	1%	1%	98%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Canned Maraschino Cherries	Sunflower Seeds	Recommended Dietary Allowance
Energy	26% 748kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	7.65% 0.12g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	146% 190g	69.8% 91g	130g per day for Men 19-50 years
Sugars	243% 176g	16.4% 12g	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	% 11.3g	g per day for Men 19-50 years
Fiber	38% 14.5g	103% 39g	38g per day for Men 19-50 years
Protein	1.8% 1g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Canned Maraschino Cherries	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.11% 0.018mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.74% 0.023mg	469% 6.1mg	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	257% 1030μg	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	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	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.67% 6.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Maraschino Cherries	Sunflower Seeds	Recommended Dietary Allowance
Calcium	24.5% 245mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	907% 8.16mg	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	24.4% 1.95mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	2.37% 0.054mg	385% 8.85mg	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	1.94% 13.6mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	7.02% 260g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Drained Canned Maraschino Cherries have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Vitamin B1, more Vitamin B2, 2083.8 times more Vitamin B3, 20.9 times more Vitamin B5, 269 times more Vitamin B6, more Vitamin B9, more Vitamin C and 703.4 times more Vitamin E than Drained Canned Maraschino Cherries.
• Both Drained Canned Maraschino Cherries as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Drained Canned Maraschino Cherries have 12.1 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Calcium, 12.6 times more Copper, 12.2 times more Iron, 81.3 times more Magnesium, 162.5 times more Manganese, 220 times more Phosphorus, 30.7 times more Potassium, 265 times more Selenium and 19.2 times more Zinc than Drained Canned Maraschino Cherries.

Comparison of macro-nutrients per 1 pound:

• Drained Canned Maraschino Cherries have 2.1 times more Carbohydrate and 14.8 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.5 times more Energy, 245 times more Fat, 114.2 times more Saturated Fat, 2.2 times more Omega 3, 823.2 times more Omega 6, 2.7 times more Fiber and 94.5 times more Protein than Drained Canned Maraschino Cherries.
• Both Drained Canned Maraschino Cherries as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.