Comparing Nutrients in 500 calories Sunflower Seed Butter VS Cherries, sour, canned, water pack, drained

Weight per 500 calories

• Sunflower Seed Butter: 81g
• Cherries, sour, canned, water pack, drained: 1191g

Sunflower Seed Butter has 14.7 times more energy per 100g than Cherries, sour, canned, water pack, drained. It has very high energy density when compared to other foods. Cherries, sour, canned, water pack, drained having low energy density.

Discover which food has more nutrients per 500 calories - Sunflower Seed Butter or Cherries, sour, canned, water pack, drained?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Cherries, sour, canned, water pack, drained	6%	4%	90%

Macro Nutrients

	Sunflower Seed Butter	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.7g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	NA	32g per day for Men 19-50 years
Omega 3	2.53% 0.041g	NA	1.6g per day for Men 19-50 years
Omega 6	46.4% 7.9g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	96% 124g	130g per day for Men 19-50 years
Sugars	11.8% 8.54g	115% 83.2g	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	0% 0g	46% 33.2g	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	% 0g	% 50g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 0.12g	g per day for Men 19-50 years
Fiber	12% 4.6g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	25% 14g	14.7% 8.2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.58% 0.043mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	59.5% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.47mg	19.3% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	9.76% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	43% 0.56mg	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	48% 192μg	NA	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	2.43% 2.2mg	3.97% 3.57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	124% 18.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	80.4% 96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Calcium	5.2% 52mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	NA	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	41.7% 3.34mg	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	30.5% 0.7mg	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	77% 540mg	27.2% 190mg	700mg per day for Men 19-50 years
Potassium	13.7% 467mg	40.3% 1369mg	3400mg per day for Men 19-50 years
Selenium	154% 84.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.16% 2.43mg	3.17% 47.6mg	1500mg per day for Men 19-50 years
Zinc	36% 3.96mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	0.014% 0.5g	28.4% 1051g	3700g per day for Men 19-50 years

Sunflower Seed Butter VS Cherries, Sour, Canned, Water Pack, Drained Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sunflower Seed Butter or Cherries, sour, canned, water pack, drained?

Lets compare vitamin content per 500 calories of Sunflower Seed Butter vs Cherries, sour, canned, water pack, drained:

• 500 calories of Sunflower Seed Butter have 1.8 times more Vitamin B3 and 1.9 times more Vitamin B5 than Cherries, sour, canned, water pack, drained.
• While 500 kcal of Cherries, sour, canned, water pack, drained contain 6.9 times more Vitamin B1, 5.9 times more Vitamin B2 and 1.3 times more Vitamin B6 than Sunflower Seed Butter no Salt.
• 500 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1
• 500 calories of Cherries, sour, canned, water pack, drained have insufficient amounts of Vitamin B5
• Both Sunflower Seed Butter no Salt as well as Cherries, sour, canned, water pack, drained have insufficient amounts of Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Sunflower Seed Butter vs Cherries, sour, canned, water pack, drained:

• 500 calories of Sunflower Seed Butter have 2.6 times more Magnesium, 2.4 times more Manganese, 2.8 times more Phosphorus and 4.8 times more Zinc than Cherries, sour, canned, water pack, drained.
• While 500 kcal of Cherries, sour, canned, water pack, drained contain 2.5 times more Calcium, 2.3 times more Iron, 2.9 times more Potassium and 2092.4 times more Water than Sunflower Seed Butter no Salt.
• 500 calories of Sunflower Seed Butter lack sufficient amounts of Calcium
• 500 calories of Cherries, sour, canned, water pack, drained lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sunflower Seed Butter have 17.9 times more Fat and 1.7 times more Protein than Cherries, sour, canned, water pack, drained.
• While 500 kcal of Cherries, sour, canned, water pack, drained contain 6.6 times more Carbohydrate, 9.7 times more Sugars, more Fructose and 3.1 times more Fiber than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Cherries, sour, canned, water pack, drained offer comparable quantities of Energy per 500 calories.