Comparing Nutrients in 500 calories Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids VS Sunflower Seed Butter

Weight per 500 calories

• Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids: 602g
• Sunflower Seed Butter: 81g

Sunflower Seed Butter no Salt has 7.4 times more energy per unit of mass than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids, which is very high in comparison to other foods. Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids having average energy density.

Discover which food has more nutrients per 500 calories - Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids or Sunflower Seed Butter?

Macros Ratio

	Protein	Fat	Carbs
Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	3%	2%	95%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	46% 44.7g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.2g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	8.3% 0.13g	2.53% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	46.4% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 128g	14.5% 19g	130g per day for Men 19-50 years
Sugars	134% 97g	11.8% 8.54g	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	43% 31.3g	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	% 47.8g	% 0g	g per day for Men 19-50 years
Sucrose	% 13.3g	% 8.5g	g per day for Men 19-50 years
Fiber	22% 8.43g	12% 4.6g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	5.35% 48μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.5% 0.13mg	3.58% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	34% 5.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.87% 0.34mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	34.3% 0.45mg	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	6.02% 24μg	48% 192μg	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	24% 21.7mg	2.43% 2.2mg	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	6.83% 1.02mg	124% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.5% 5.42μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	5.42% 54.2mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	144% 1.3mg	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	26.4% 2.1mg	41.7% 3.34mg	8mg per day for Men 19-50 years
Magnesium	13% 54.2mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	73% 1.68mg	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	15.5% 108mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	25.7% 873mg	13.7% 467mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	154% 84.6μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.16% 2.43mg	1500mg per day for Men 19-50 years
Zinc	5.48% 0.6mg	36% 3.96mg	11mg per day for Men 19-50 years
Water	12.6% 468g	0.014% 0.5g	3700g per day for Men 19-50 years

Cherries, Sweet, Canned, Pitted, Heavy Syrup Pack, Solids And Liquids VS Sunflower Seed Butter Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids or Sunflower Seed Butter?

Lets compare vitamin content per 500 calories of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids vs Sunflower Seed Butter:

• 500 calories of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have 2.9 times more Vitamin B1, 1.8 times more Vitamin B2 and 9.9 times more Vitamin C than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 2.3 times more Vitamin B3, 2.8 times more Vitamin B5, 3.4 times more Vitamin B6, 8 times more Vitamin B9 and 18.1 times more Vitamin E than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• 500 calories of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin E
• 500 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1 and Vitamin C
• Both Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids vs Sunflower Seed Butter:

• 500 calories of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have 1.9 times more Potassium and 930.5 times more Water than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 1.5 times more Copper, 1.6 times more Iron, 4.6 times more Magnesium, 5.8 times more Manganese, 5 times more Phosphorus, more Selenium and 6.6 times more Zinc than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• 500 calories of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids lack sufficient amounts of Selenium and Zinc
• Both Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids as well as Sunflower Seed Butter no Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have 6.8 times more Carbohydrate, 11.4 times more Sugars, more Fructose and 1.8 times more Fiber than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 49.5 times more Fat, 18.5 times more Saturated Fat, 56.9 times more Omega 6 and 3.9 times more Protein than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• Both Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids and Sunflower Seed Butter offer comparable quantities of Energy per 500 calories.
• 500 calories of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 and Protein
• Both Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids as well as Sunflower Seed Butter no Salt provide inadequate amounts of Omega 3 in 500 calories.