Comparing Nutrients in 300 calories Sweet Cherries VS Sunflower Seed Butter

Weight per 300 calories

• Sweet Cherries: 476g
• Sunflower Seed Butter: 48.6g

Sunflower Seed Butter no Salt has 9.8 times more energy per unit of mass than Raw Sweet Cherries, which is very high in comparison to other foods. Sweet Cherries having low energy density.

Discover which food has more nutrients per 300 calories - Sweet Cherries or Sunflower Seed Butter?

Macros Ratio

	Protein	Fat	Carbs
Sweet Cherries	6%	3%	91%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Sweet Cherries	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	27.7% 27g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	7.1% 2.27g	32g per day for Men 19-50 years
Omega 3	7.74% 0.12g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	28% 4.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.6% 76.2g	8.72% 11.3g	130g per day for Men 19-50 years
Sugars	84.2% 61g	7.07% 5.12g	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	35.3% 25.6g	0% 0g	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	% 31.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.71g	% 5.1g	g per day for Men 19-50 years
Fiber	26.3% 10g	7.3% 2.77g	38g per day for Men 19-50 years
Protein	9% 5.05g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	1.6% 14.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.7% 0.13mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.6% 0.73mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	20.6% 0.27mg	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	4.76% 19μg	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	37% 33.3mg	1.46% 1.3mg	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	2.22% 0.33mg	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.33% 10μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cherries	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	6.2% 62mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	31.7% 0.29mg	86.3% 0.78mg	0.9mg per day for Men 19-50 years
Fluoride	0.24% 9.52μg	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	21.4% 1.7mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.4mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	44% 1mg	2.3mg per day for Men 19-50 years
Molybdenum	10.3% 4.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14.3% 100mg	46.3% 324mg	700mg per day for Men 19-50 years
Potassium	31% 1057mg	8.24% 280mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	92% 50.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.097% 1.46mg	1500mg per day for Men 19-50 years
Zinc	3.03% 0.33mg	21.6% 2.38mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.008% 0.3g	3700g per day for Men 19-50 years

Sweet Cherries VS Sunflower Seed Butter Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Sweet Cherries or Sunflower Seed Butter?

Lets compare vitamin content per 300 calories of Sweet Cherries vs Sunflower Seed Butter:

• 300 calories of Sweet Cherries have 5 times more Vitamin B1, 2 times more Vitamin B2, 1.7 times more Vitamin B5 and 25.4 times more Vitamin C than Sunflower Seed Butter.
• While 300 kcal of Sunflower Seed Butter no Salt contain 4.5 times more Vitamin B3, 6 times more Vitamin B9 and 33.4 times more Vitamin E than Raw Sweet Cherries.
• Both Sweet Cherries and Sunflower Seed Butter provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Sweet Cherries have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin E
• 300 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1 and Vitamin C
• Both Raw Sweet Cherries as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Sweet Cherries vs Sunflower Seed Butter:

• 300 calories of Sweet Cherries have 2 times more Calcium, 3.8 times more Potassium and 1299.2 times more Water than Sunflower Seed Butter.
• While 300 kcal of Sunflower Seed Butter no Salt contain 2.7 times more Copper, 2.9 times more Magnesium, 3 times more Manganese, 3.2 times more Phosphorus, more Selenium and 7.1 times more Zinc than Raw Sweet Cherries.
• Both Sweet Cherries and Sunflower Seed Butter contain similar levels of Iron per 300 calories.
• 300 calories of Sweet Cherries lack sufficient amounts of Selenium and Zinc
• 300 calories of Sunflower Seed Butter lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sweet Cherries have 5.1 times more Omega 3, 6.7 times more Carbohydrate, 11.9 times more Sugars, more Fructose and 3.6 times more Fiber than Sunflower Seed Butter.
• While 300 kcal of Sunflower Seed Butter no Salt contain 28.2 times more Fat, 12.6 times more Saturated Fat, 36.8 times more Omega 6 and 1.7 times more Protein than Raw Sweet Cherries.
• Both Sweet Cherries and Sunflower Seed Butter offer comparable quantities of Energy per 300 calories.
• 300 calories of Sweet Cherries provide inadequate amounts of Omega 6
• 300 calories of Sunflower Seed Butter provide inadequate amounts of Omega 3