Comparing Nutrients in 500 calories Sunflower Seed Butter VS Sweet Cherries

Weight per 500 calories

• Sunflower Seed Butter: 81g
• Sweet Cherries: 794g

Sunflower Seed Butter has 9.8 times more energy per 100g than Sweet Cherries. It has very high energy density when compared to other foods. Raw Sweet Cherries having low energy density.

Discover which food has more nutrients per 500 calories - Sunflower Seed Butter or Sweet Cherries?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Sweet Cherries	6%	3%	91%

Macro Nutrients

	Sunflower Seed Butter	Sweet Cherries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.7g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	2.53% 0.041g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	46.4% 7.9g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	98% 127g	130g per day for Men 19-50 years
Sugars	11.8% 8.54g	140% 102g	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	58.8% 42.6g	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	% 52.3g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 1.2g	g per day for Men 19-50 years
Fiber	12% 4.6g	44% 16.7g	38g per day for Men 19-50 years
Protein	25% 14g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Sweet Cherries	Recommended Dietary Allowance
Vitamin A	NA	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.58% 0.043mg	18% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.47mg	7.64% 1.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	31.6% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	30% 0.39mg	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	7.94% 31.7μg	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	2.43% 2.2mg	61.7% 55.6mg	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	124% 18.5mg	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Sweet Cherries	Recommended Dietary Allowance
Calcium	5.2% 52mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	53% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	24% 0.56mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	17% 7.7μg	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	24% 167mg	700mg per day for Men 19-50 years
Potassium	13.7% 467mg	52% 1762mg	3400mg per day for Men 19-50 years
Selenium	154% 84.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.43mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	36% 3.96mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.014% 0.5g	17.6% 653g	3700g per day for Men 19-50 years

Sunflower Seed Butter VS Sweet Cherries Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sunflower Seed Butter or Sweet Cherries?

Lets compare vitamin content per 500 calories of Sunflower Seed Butter vs Sweet Cherries:

• 500 calories of Sunflower Seed Butter have 4.5 times more Vitamin B3, 6 times more Vitamin B9 and 33.4 times more Vitamin E than Sweet Cherries.
• While 500 kcal of Raw Sweet Cherries contain 5 times more Vitamin B1, 2 times more Vitamin B2, 1.7 times more Vitamin B5 and 25.4 times more Vitamin C than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Sweet Cherries provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1 and Vitamin C
• 500 calories of Sweet Cherries have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin E
• Both Sunflower Seed Butter no Salt as well as Raw Sweet Cherries have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Sunflower Seed Butter vs Sweet Cherries:

• 500 calories of Sunflower Seed Butter have 2.7 times more Copper, 2.9 times more Magnesium, 3 times more Manganese, 3.2 times more Phosphorus, more Selenium and 7.1 times more Zinc than Sweet Cherries.
• While 500 kcal of Raw Sweet Cherries contain 2 times more Calcium, 3.8 times more Potassium and 1299.2 times more Water than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Sweet Cherries contain similar levels of Iron per 500 calories.
• 500 calories of Sunflower Seed Butter lack sufficient amounts of Calcium
• 500 calories of Sweet Cherries lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sunflower Seed Butter have 28.2 times more Fat, 12.6 times more Saturated Fat, 36.8 times more Omega 6 and 1.7 times more Protein than Sweet Cherries.
• While 500 kcal of Raw Sweet Cherries contain 5.1 times more Omega 3, 6.7 times more Carbohydrate, 11.9 times more Sugars, more Fructose and 3.6 times more Fiber than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Sweet Cherries offer comparable quantities of Energy per 500 calories.
• 500 calories of Sunflower Seed Butter provide inadequate amounts of Omega 3
• 500 calories of Sweet Cherries provide inadequate amounts of Omega 6