Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Cherries, sour, red, canned, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cherries, sour, red, canned, water pack, solids and liquids	8%	2%	90%

Macro Nutrients

	Roasted Sunflower Seeds	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	91% 2640kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	0.4% 0.068g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	31% 40.6g	130g per day for Men 19-50 years
Sugars	17% 12.4g	47.5% 34.5g	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	17% 12.2g	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	% 17.7g	g per day for Men 19-50 years
Sucrose	NA	% 4.54g	g per day for Men 19-50 years
Fiber	132% 50.3g	13% 5g	38g per day for Men 19-50 years
Protein	157% 87.7g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	19% 172μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	6.43% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	15.4% 0.2mg	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	269% 1075μg	9.07% 36.3μg	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	10.6% 9.53mg	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	789% 118mg	6.96% 1.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	31.8% 318mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	35.3% 0.32mg	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	215% 17.2mg	77.7% 6.2mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	15% 0.34mg	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	748% 5239mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	11% 408g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Cherries, sour, red, canned, water pack, solids and liquids:

• Dry Roasted Sunflower Seed Kernels no Salt have 6.2 times more Vitamin B1, 6 times more Vitamin B2, 39.8 times more Vitamin B3, 67 times more Vitamin B5, 18.3 times more Vitamin B6, 29.6 times more Vitamin B9, 113.5 times more Vitamin E and 1.9 times more Vitamin K than Cherries, sour, red, canned, water pack, solids and liquids.
• While Cherries, sour, red, canned, water pack, solids and liquids contain more Vitamin A and 1.5 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Cherries, sour, red, canned, water pack, solids and liquids:

• Dry Roasted Sunflower Seed Kernels no Salt have 6.4 times more Calcium, 26.1 times more Copper, 2.8 times more Iron, 21.5 times more Magnesium, 27.8 times more Manganese, 115.5 times more Phosphorus, 8.7 times more Potassium, more Selenium and 75.6 times more Zinc than Cherries, sour, red, canned, water pack, solids and liquids.
• While Cherries, sour, red, canned, water pack, solids and liquids contain 74.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt have 16.2 times more Energy, 498 times more Fat, 226.9 times more Saturated Fat, 4.6 times more Omega 3, 2185.5 times more Omega 6, 2.7 times more Carbohydrate, 10.1 times more Fiber and 25.1 times more Protein than Cherries, sour, red, canned, water pack, solids and liquids.
• While Cherries, sour, red, canned, water pack, solids and liquids contain 2.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.