Comparing Nutrients in 500 calories Sweet Cherries VS Toasted Sunflower Seeds

Weight per 500 calories

• Sweet Cherries: 794g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 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 500 calories - Sweet Cherries or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Sweet Cherries	6%	3%	91%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Sweet Cherries	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	140% 102g	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	58.8% 42.6g	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	% 52.3g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	44% 16.7g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	15% 8.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.21mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.64% 1.22mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.6% 1.58mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	50% 0.65mg	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	7.94% 31.7μg	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	61.7% 55.6mg	1.26% 1.13mg	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	3.7% 0.56mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cherries	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.3% 103mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	165% 1.5mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	35.7% 2.86mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	74.2% 1.7mg	2.3mg per day for Men 19-50 years
Molybdenum	17% 7.7μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	24% 167mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	52% 1762mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	17.6% 653g	0.022% 0.81g	3700g per day for Men 19-50 years

Sweet Cherries VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sweet Cherries or Toasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Sweet Cherries vs Toasted Sunflower Seeds:

• 500 calories of Sweet Cherries have 49.1 times more Vitamin C than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 2.8 times more Vitamin B3, 3.6 times more Vitamin B5, 1.7 times more Vitamin B6 and 6.1 times more Vitamin B9 than Raw Sweet Cherries.
• Both Sweet Cherries and Toasted Sunflower Seeds provide similar amounts of Vitamin B1 and Vitamin B2 per 500 calories.
• 500 calories of Sweet Cherries have insufficient amounts of Vitamin B3 and Vitamin B9
• 500 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raw Sweet Cherries as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Sweet Cherries vs Toasted Sunflower Seeds:

• 500 calories of Sweet Cherries have 2.2 times more Calcium, 4.4 times more Potassium and 808.1 times more Water than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 3.1 times more Copper, 1.9 times more Iron, 3.1 times more Manganese, 5.6 times more Phosphorus and 7.7 times more Zinc than Raw Sweet Cherries.
• Both Sweet Cherries and Toasted Sunflower Seeds contain similar levels of Magnesium per 500 calories.
• 500 calories of Sweet Cherries lack sufficient amounts of Zinc
• 500 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sweet Cherries have 3.2 times more Omega 3, 7.6 times more Carbohydrate and 1.8 times more Fiber than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 28.9 times more Fat, 15.9 times more Saturated Fat, 140.9 times more Omega 6 and 1.7 times more Protein than Raw Sweet Cherries.
• Both Sweet Cherries and Toasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.
• 500 calories of Sweet Cherries provide inadequate amounts of Omega 6
• 500 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3