Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Sweet Cherries

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Sweet Cherries	6%	3%	91%

Macro Nutrients

	Toasted Sunflower Seeds	Sweet Cherries	Recommended Dietary Allowance
Energy	97% 2808kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	56% 72.6g	130g per day for Men 19-50 years
Sugars	NA	80.2% 58g	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	33.6% 24.4g	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	% 30g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	137% 52g	25% 9.53g	38g per day for Men 19-50 years
Protein	139% 78g	8.6% 4.8g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Sweet Cherries	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	4.37% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	17% 0.22mg	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	270% 1080μg	4.54% 18μg	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	35.3% 31.8mg	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	NA	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Sweet Cherries	Recommended Dietary Allowance
Calcium	26% 259mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	30.2% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.07μg	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	386% 31mg	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	14% 0.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	9.78% 4.4μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	750% 5253mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	29.6% 1007mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Sweet Cherries per 1 lb

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

Lets compare vitamin content per 1 pound of Toasted Sunflower Seeds vs Sweet Cherries:

• 1 pound of Toasted Sunflower Seeds has 12 times more Vitamin B1, 8.6 times more Vitamin B2, 27.3 times more Vitamin B3, 35.5 times more Vitamin B5, 16.4 times more Vitamin B6 and 59.5 times more Vitamin B9 than Sweet Cherries.
• While 1 lb of Raw Sweet Cherries contains 5 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• 1 pound of Sweet Cherries have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Sweet Cherries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Toasted Sunflower Seeds vs Sweet Cherries:

• 1 pound of Toasted Sunflower Seeds has 4.4 times more Calcium, 30.6 times more Copper, 18.9 times more Iron, 11.7 times more Magnesium, 30.2 times more Manganese, 55.1 times more Phosphorus, 2.2 times more Potassium and 75.7 times more Zinc than Sweet Cherries.
• While 1 lb of Raw Sweet Cherries contains 82.3 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 1 pound of Sweet Cherries lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 9.8 times more Energy, 284 times more Fat, 156.7 times more Saturated Fat, 3 times more Omega 3, 1384.8 times more Omega 6, 1.3 times more Carbohydrate, 5.5 times more Fiber and 16.2 times more Protein than Sweet Cherries.
• 1 pound of Sweet Cherries provide inadequate amounts of Omega 3, Omega 6 and Protein