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

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Cherries, sour, red, canned, water pack, solids and liquids: 833g

Roasted 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 - Roasted Sunflower Seeds or Cherries, sour, red, canned, water pack, solids and liquids?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cherries, sour, red, canned, water pack, solids and liquids	8%	2%	90%

Macro Nutrients

	Roasted 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	26.5% 25.7g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	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	9.54% 12.4g	57.3% 74.5g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	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	NA	% 8.33g	g per day for Men 19-50 years
Fiber	15% 5.72g	24% 9.17g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	11.5% 6.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	35% 317μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	26.3% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	9.2% 1.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	17.5% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	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	30.5% 122μg	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	89.7% 13.5mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	9.72% 11.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	3.6% 36mg	9.17% 92mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	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	24.5% 1.96mg	143% 11.4mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	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	85% 595mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	24% 817mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	3.9% 58.3mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	20.3% 749g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.5 times more Vitamin B3, 4.1 times more Vitamin B5, 1.8 times more Vitamin B9 and 7 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 more Vitamin A, 2.6 times more Vitamin B1, 2.7 times more Vitamin B2, 24.3 times more Vitamin C and 8.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cherries, sour, red, canned, water pack, solids and liquids have similar amounts of Vitamin B6 per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds vs Cherries, sour, red, canned, water pack, solids and liquids:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Copper, 1.3 times more Magnesium, 1.7 times more Manganese, 7.1 times more Phosphorus, more Selenium and 4.7 times more Zinc than Cherries, sour, red, canned, water pack, solids and liquids.
• While Cherries, sour, red, canned, water pack, solids and liquids contain 2.5 times more Calcium, 5.8 times more Iron, 1.9 times more Potassium, 37.7 times more Sodium and 1211.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 30.8 times more Fat, 14 times more Saturated Fat, 135.2 times more Omega 6 and 1.6 times more Protein than Cherries, sour, red, canned, water pack, solids and liquids.
• While Cherries, sour, red, canned, water pack, solids and liquids contain 3.5 times more Omega 3, 6 times more Carbohydrate, 45 times more Sugars and 1.6 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cherries, sour, red, canned, water pack, solids and liquids have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.