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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Frozen Red Sour Cherries	7%	8%	85%

Macro Nutrients

	Sunflower Seeds	Frozen Red Sour Cherries	Recommended Dietary Allowance
Energy	91% 2649kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	1.8% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	38.5% 50g	130g per day for Men 19-50 years
Sugars	16.4% 12g	56.4% 41g	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	19% 7.26g	38g per day for Men 19-50 years
Protein	168% 94g	7.45% 4.17g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Frozen Red Sour Cherries	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	22% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	23.4% 0.3mg	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	257% 1030μg	5.67% 22.7μg	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	7.06% 6.35mg	8.57% 7.7mg	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	1064% 160mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Frozen Red Sour Cherries	Recommended Dietary Allowance
Calcium	35.4% 354mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	45.4% 0.41mg	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	298% 24mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	11.2% 0.26mg	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	428% 2994mg	10.4% 72.6mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	16.5% 562mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	10.7% 396g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 33.6 times more Vitamin B1, 10.4 times more Vitamin B2, 60.8 times more Vitamin B3, 6.3 times more Vitamin B5, 20.1 times more Vitamin B6, 45.4 times more Vitamin B9 and 703.4 times more Vitamin E than Frozen Red Sour Cherries.
• While Frozen Red Sour Cherries contain 14.7 times more Vitamin A and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Frozen Red Sour Cherries have similar amounts of Vitamin C per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Frozen Red Sour Cherries have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Dried Sunflower Seed Kernels have 6 times more Calcium, 20 times more Copper, 9.9 times more Iron, 36.1 times more Magnesium, 34.2 times more Manganese, 41.3 times more Phosphorus, 5.2 times more Potassium, more Selenium and 50 times more Zinc than Frozen Red Sour Cherries.
• While Frozen Red Sour Cherries contain 18.4 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 12.7 times more Energy, 117 times more Fat, 44.6 times more Saturated Fat, 344 times more Omega 6, 1.8 times more Carbohydrate, 5.4 times more Fiber and 22.6 times more Protein than Frozen Red Sour Cherries.
• While Frozen Red Sour Cherries contain 3.4 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Frozen Red Sour Cherries have similar amounts of Omega 3 per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Frozen Red Sour Cherries have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.