Comparing Nutrients in 500 calories Oil Roasted Sunflower Seeds VS Red Sour Cherries

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Red Sour Cherries: 1000g

Oil Roasted Sunflower Seeds have 11.8 times more energy per 100g than Red Sour Cherries. It has very high energy density when compared to other foods. Raw Red Sour Cherries having low energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Red Sour Cherries?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Red Sour Cherries	7%	5%	88%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Red Sour Cherries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	94% 122g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	117% 85g	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	48.4% 35g	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	% 0.63g	% 41.8g	g per day for Men 19-50 years
Sucrose	% 2g	% 8g	g per day for Men 19-50 years
Fiber	23.6% 8.95g	42% 16g	38g per day for Men 19-50 years
Protein	30.3% 17g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Red Sour Cherries	Recommended Dietary Allowance
Vitamin A	0% 0μg	71% 640μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	34% 0.44mg	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	49.4% 198μg	20% 80μg	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	1.03% 0.93mg	111% 100mg	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	205% 30.7mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Red Sour Cherries	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	116% 1.04mg	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	45% 3.6mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	48.7% 1.12mg	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	137% 962mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	23.3% 861g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Red Sour Cherries Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Red Sour Cherries?

Lets compare vitamin content per 500 calories of Oil Roasted Sunflower Seeds vs Red Sour Cherries:

• 500 calories of Oil Roasted Sunflower Seeds have 4.1 times more Vitamin B5, 1.5 times more Vitamin B6, 2.5 times more Vitamin B9 and 43.8 times more Vitamin E than Red Sour Cherries.
• While 500 kcal of Raw Red Sour Cherries contain more Vitamin A, 1.7 times more Vitamin B2, 107.6 times more Vitamin C and 8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Red Sour Cherries provide similar amounts of Vitamin B1 and Vitamin B3 per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 500 calories of Red Sour Cherries have insufficient amounts of Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Red Sour Cherries have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Sunflower Seeds vs Red Sour Cherries:

• 500 calories of Oil Roasted Sunflower Seeds have 1.5 times more Copper, 1.6 times more Manganese, 6.4 times more Phosphorus, more Selenium and 4.4 times more Zinc than Red Sour Cherries.
• While 500 kcal of Raw Red Sour Cherries contain 2.2 times more Calcium, 4.2 times more Potassium and 662.2 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Red Sour Cherries contain similar levels of Iron and Magnesium per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium
• 500 calories of Red Sour Cherries lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Sunflower Seeds have 14.4 times more Fat, 8.8 times more Saturated Fat, 62.8 times more Omega 6 and 1.7 times more Protein than Red Sour Cherries.
• While 500 kcal of Raw Red Sour Cherries contain 6.4 times more Omega 3, 6.3 times more Carbohydrate, 32.3 times more Sugars, more Fructose and 1.8 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Red Sour Cherries offer comparable quantities of Energy per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3
• 500 calories of Red Sour Cherries provide inadequate amounts of Omega 6