Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Canned Maraschino Cherries

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Canned Maraschino Cherries: 303g

Roasted Sunflower Seeds have 3.5 times more energy per 100g than Canned Maraschino Cherries. It has very high energy density when compared to other foods. Drained Canned Maraschino Cherries having above average energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Canned Maraschino Cherries?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Canned Maraschino Cherries	1%	1%	98%

Macro Nutrients

	Roasted Sunflower Seeds	Canned Maraschino Cherries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	0.5% 0.085g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	98% 127g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	162% 117g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	25% 9.54g	25.5% 9.7g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	1.2% 0.67g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Canned Maraschino Cherries	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.67% 6.06μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	0.076% 0.012mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	3.27% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	1.17% 0.015mg	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	51% 204μg	0% 0μg	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	1.34% 1.2mg	0% 0mg	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	149% 22.4mg	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	3.8% 4.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Canned Maraschino Cherries	Recommended Dietary Allowance
Calcium	6% 60mg	16.4% 164mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	48% 0.43mg	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% 3.26mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	2.9% 12mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	1.6% 0.036mg	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	142% 992mg	1.3% 9.1mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	1.87% 63.6mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	1.1% 0.61μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	0.81% 12mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	7.16% 0.79mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	4.7% 174g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Canned Maraschino Cherries:

• Dry Roasted Sunflower Seed Kernels no Salt have more Vitamin B1, more Vitamin B2, 499.1 times more Vitamin B3, 37 times more Vitamin B5, 45.6 times more Vitamin B6, more Vitamin B9 and 148 times more Vitamin E than Drained Canned Maraschino Cherries.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Drained Canned Maraschino Cherries have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Canned Maraschino Cherries:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.6 times more Copper, 2.5 times more Iron, 9.1 times more Magnesium, 49.8 times more Manganese, 109.1 times more Phosphorus, 11.5 times more Potassium, 112.4 times more Selenium and 5.8 times more Zinc than Drained Canned Maraschino Cherries.
• While Drained Canned Maraschino Cherries contain 2.7 times more Calcium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 67.2 times more Fat, 37.9 times more Saturated Fat, 331.9 times more Omega 6 and 24.9 times more Protein than Drained Canned Maraschino Cherries.
• While Drained Canned Maraschino Cherries contain 1.4 times more Omega 3, 6.2 times more Carbohydrate and 50.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Drained Canned Maraschino Cherries have similar amounts of Energy and Fiber per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Drained Canned Maraschino Cherries have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.