Comparing Nutrients in 300 calories Red Sour Cherries VS Roasted Sunflower Seeds

Weight per 300 calories

• Red Sour Cherries: 600g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 11.6 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 Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Red Sour Cherries	7%	5%	88%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Red Sour Cherries	Roasted 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	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	16.5% 0.26g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.62% 0.28g	99% 17g	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	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	70.3% 51g	1.94% 1.4g	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	NA	g per day for Men 19-50 years
Fiber	25.3% 9.6g	15% 5.72g	38g per day for Men 19-50 years
Protein	10.7% 6g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Red Sour Cherries	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	42.7% 384μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	32% 0.41mg	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	30.5% 122μg	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	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.5% 12.6μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sour Cherries	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.6% 96mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	69.3% 0.62mg	105% 0.94mg	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	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	29.2% 0.67mg	47.3% 1.1mg	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	85% 595mg	700mg per day for Men 19-50 years
Potassium	30.5% 1038mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	14% 517g	0.017% 0.62g	3700g per day for Men 19-50 years

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

• Raw Red Sour Cherries have more Vitamin A, 3.3 times more Vitamin B1, 1.9 times more Vitamin B2, 83.1 times more Vitamin C and 9.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B3, 4.2 times more Vitamin B5, 1.6 times more Vitamin B6, 2.5 times more Vitamin B9 and 32 times more Vitamin E than Raw Red Sour Cherries.
• Both Raw Red Sour Cherries as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Red Sour Cherries have 2.7 times more Calcium, 2.4 times more Potassium and 835.5 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Copper, 1.6 times more Manganese, 6.6 times more Phosphorus, more Selenium and 4.5 times more Zinc than Raw Red Sour Cherries.
• Both Raw Red Sour Cherries and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Red Sour Cherries have 7.4 times more Omega 3, 5.9 times more Carbohydrate, 36.2 times more Sugars and 1.7 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 14.3 times more Fat, 6.6 times more Saturated Fat, 61.2 times more Omega 6 and 1.7 times more Protein than Raw Red Sour Cherries.
• Both Raw Red Sour Cherries and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
• Both Raw Red Sour Cherries as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.