Comparing Nutrients in 300 calories Red Sour Cherries VS Sunflower Seeds

Weight per 300 calories

• Red Sour Cherries: 600g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 11.7 times more energy per unit of mass than Raw Red Sour Cherries, which is very high in comparison to other foods. Red Sour Cherries having low energy density.

Which food has more nutrients per 300 calories - Red Sour Cherries or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Red Sour Cherries	7%	5%	88%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Red Sour Cherries	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	16.5% 0.26g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	1.62% 0.28g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.2% 73g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	70.3% 51g	1.86% 1.35g	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	29% 21g	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	% 25g	NA	g per day for Men 19-50 years
Sucrose	% 4.8g	% 1.3g	g per day for Men 19-50 years
Fiber	25.3% 9.6g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	10.7% 6g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Red Sour Cherries	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	42.7% 384μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	53% 0.69mg	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	12% 48μg	29% 117μg	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	66.7% 60mg	0.8% 0.72mg	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	2.8% 0.42mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.5% 12.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sour Cherries	Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.6% 96mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	69.3% 0.62mg	103% 0.92mg	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% 1.92mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	29.2% 0.67mg	43.6% 1mg	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	13% 90mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	30.5% 1038mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	14% 517g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Red Sour Cherries vs Sunflower Seeds:

• Raw Red Sour Cherries have 249.2 times more Vitamin A, 1.3 times more Vitamin B2, 1.5 times more Vitamin B5, 83.4 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.2 times more Vitamin B1, 1.8 times more Vitamin B3, 2.6 times more Vitamin B6, 2.4 times more Vitamin B9 and 43 times more Vitamin E than Raw Red Sour Cherries.
• Both Raw Red Sour Cherries as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Red Sour Cherries vs Sunflower Seeds:

• Raw Red Sour Cherries have 2.4 times more Calcium, 3.1 times more Potassium and 212.7 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Copper, 1.4 times more Iron, 3.1 times more Magnesium, 1.5 times more Manganese, 3.8 times more Phosphorus, more Selenium and 4.3 times more Zinc than Raw Red Sour Cherries.

Comparison of macro-nutrients per 300 calories:

• Raw Red Sour Cherries have 8.6 times more Omega 3, 7.1 times more Carbohydrate, 37.8 times more Sugars and 2.2 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 14.7 times more Fat, 5.6 times more Saturated Fat, 42.9 times more Omega 6 and 1.8 times more Protein than Raw Red Sour Cherries.
• Both Raw Red Sour Cherries and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Raw Red Sour Cherries as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.