Comparing Nutrients in 300 calories Cherries, sweet, canned, extra heavy syrup pack, solids and liquids VS Toasted Sunflower Seeds

Weight per 300 calories

• Cherries, sweet, canned, extra heavy syrup pack, solids and liquids: 294g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 6.1 times more energy per unit of mass than Cherries, sweet, canned, extra heavy syrup pack, solids and liquids, which is very high in comparison to other foods. Cherries, sweet, canned, extra heavy syrup pack, solids and liquids having average energy density.

Which food has more nutrients per 300 calories - Cherries, sweet, canned, extra heavy syrup pack, solids and liquids or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cherries, sweet, canned, extra heavy syrup pack, solids and liquids	2%	1%	97%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cherries, sweet, canned, extra heavy syrup pack, solids and liquids	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.097g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	4.04% 0.065g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	107% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.3% 77g	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	14.7% 5.57g	38g per day for Men 19-50 years
Protein	3.1% 1.74g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, extra heavy syrup pack, solids and liquids	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.6% 23.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.15% 0.062mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.82% 0.11mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.13% 1.14mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.47% 0.37mg	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.8% 0.088mg	30% 0.39mg	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	2.94% 11.8μg	29% 115μg	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	11.8% 10.6mg	0.75% 0.68mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sweet, canned, extra heavy syrup pack, solids and liquids	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.65% 26.5mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	99% 0.89mg	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	13% 1.03mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	5.6% 23.5mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	7.4% 0.17mg	44.5% 1.02mg	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	7.14% 50mg	80% 561mg	700mg per day for Men 19-50 years
Potassium	12.3% 418mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.59% 8.82mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	2.67% 0.29mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	5.78% 214g	0.013% 0.48g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cherries, sweet, canned, extra heavy syrup pack, solids and liquids vs Toasted Sunflower Seeds:

• Cherries, sweet, canned, extra heavy syrup pack, solids and liquids have 15.6 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.6 times more Vitamin B1, 1.8 times more Vitamin B3, 9.2 times more Vitamin B5, 4.4 times more Vitamin B6 and 9.8 times more Vitamin B9 than Cherries, sweet, canned, extra heavy syrup pack, solids and liquids.
• Both Cherries, sweet, canned, extra heavy syrup pack, solids and liquids and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 300 kcal.
• Both Cherries, sweet, canned, extra heavy syrup pack, solids and liquids as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cherries, sweet, canned, extra heavy syrup pack, solids and liquids vs Toasted Sunflower Seeds:

• Cherries, sweet, canned, extra heavy syrup pack, solids and liquids have 1.8 times more Potassium and 440.9 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.2 times more Copper, 3.2 times more Iron, 2.7 times more Magnesium, 6 times more Manganese, 11.2 times more Phosphorus and 8.7 times more Zinc than Cherries, sweet, canned, extra heavy syrup pack, solids and liquids.
• Both Cherries, sweet, canned, extra heavy syrup pack, solids and liquids as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cherries, sweet, canned, extra heavy syrup pack, solids and liquids have 1.7 times more Omega 3 and 7.7 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 62.4 times more Fat, 29.7 times more Saturated Fat, 267.9 times more Omega 6, 1.3 times more Fiber and 4.8 times more Protein than Cherries, sweet, canned, extra heavy syrup pack, solids and liquids.
• Both Cherries, sweet, canned, extra heavy syrup pack, solids and liquids and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
• Both Cherries, sweet, canned, extra heavy syrup pack, solids and liquids as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.