Comparing Nutrients in 300 calories Sunflower Seeds VS Cherries, sour, red, canned, water pack, solids and liquids

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Cherries, sour, red, canned, water pack, solids and liquids: 833g

Sunflower Seeds have 16.2 times more energy per 100g than Cherries, sour, red, canned, water pack, solids and liquids. It has very high energy density when compared to other foods. Cherries, sour, red, canned, water pack, solids and liquids having low energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Cherries, sour, red, canned, water pack, solids and liquids?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cherries, sour, red, canned, water pack, solids and liquids	8%	2%	90%

Macro Nutrients

	Sunflower Seeds	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	0.74% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	57.3% 74.5g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	87.4% 63.3g	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	31% 22.5g	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	% 32.5g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 8.33g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	24% 9.17g	38g per day for Men 19-50 years
Protein	19% 10.7g	11.5% 6.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	35% 317μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	26.3% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	9.2% 1.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	17.5% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	28.2% 0.37mg	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	29% 117μg	16.7% 66.7μg	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	0.8% 0.72mg	19.4% 17.5mg	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	120% 18mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.72% 11.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	4% 40mg	9.17% 92mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	65% 0.58mg	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	33.7% 2.7mg	143% 11.4mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	27.5% 0.63mg	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	48.4% 339mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	24% 817mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	3.9% 58.3mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	20.3% 749g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Cherries, sour, red, canned, water pack, solids and liquids:

• Dried Sunflower Seed Kernels have 5.4 times more Vitamin B1, 2.9 times more Vitamin B3, 1.9 times more Vitamin B6, 1.7 times more Vitamin B9 and 9.4 times more Vitamin E than Cherries, sour, red, canned, water pack, solids and liquids.
• While Cherries, sour, red, canned, water pack, solids and liquids contain 205.5 times more Vitamin A, 1.9 times more Vitamin B2, 1.5 times more Vitamin B5, 24.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Cherries, sour, red, canned, water pack, solids and liquids:

• Dried Sunflower Seed Kernels have 1.6 times more Copper, 3.3 times more Magnesium, 1.6 times more Manganese, 4.1 times more Phosphorus, more Selenium and 4.4 times more Zinc than Cherries, sour, red, canned, water pack, solids and liquids.
• While Cherries, sour, red, canned, water pack, solids and liquids contain 2.3 times more Calcium, 4.2 times more Iron, 2.5 times more Potassium, 12.6 times more Sodium and 308.4 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 31.7 times more Fat, 11.9 times more Saturated Fat, 94.7 times more Omega 6 and 1.7 times more Protein than Cherries, sour, red, canned, water pack, solids and liquids.
• While Cherries, sour, red, canned, water pack, solids and liquids contain 4.1 times more Omega 3, 7.3 times more Carbohydrate, 47.1 times more Sugars and 2.1 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cherries, sour, red, canned, water pack, solids and liquids have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.