Comparing Nutrients in 5 ounces Frozen Red Sour Cherries VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Frozen Red Sour Cherries	7%	8%	85%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Frozen Red Sour Cherries	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.62g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	5.76% 0.092g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.6g	25% 32.4g	130g per day for Men 19-50 years
Sugars	17.6% 12.8g	6.1% 4.4g	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	0% 0g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	39.5% 15g	38g per day for Men 19-50 years
Protein	2.33% 1.3g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Red Sour Cherries	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	6.93% 62.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.2% 0.19mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.05% 0.25mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	86.4% 1.12mg	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	1.77% 7.1μg	83% 332μg	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	2.68% 2.4mg	1.73% 1.56mg	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	0.47% 0.071mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Red Sour Cherries	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	284% 2.56mg	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	9.4% 0.75mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	3.5% 0.081mg	128% 2.95mg	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	3.24% 22.7mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	5.17% 176mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	3.34% 124g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen Red Sour Cherries vs Oil Roasted Sunflower Seeds:

• Frozen Red Sour Cherries have more Vitamin A and 1.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7.3 times more Vitamin B1, 8.2 times more Vitamin B2, 30.1 times more Vitamin B3, 39 times more Vitamin B5, 11.8 times more Vitamin B6, 46.8 times more Vitamin B9, 726.6 times more Vitamin E and 2.1 times more Vitamin K than Frozen Red Sour Cherries.
• Both Frozen Red Sour Cherries as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Red Sour Cherries vs Oil Roasted Sunflower Seeds:

• Frozen Red Sour Cherries have 56.6 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.7 times more Calcium, 20 times more Copper, 8.1 times more Iron, 14.1 times more Magnesium, 36.5 times more Manganese, 71.2 times more Phosphorus, 3.9 times more Potassium, more Selenium and 52.1 times more Zinc than Frozen Red Sour Cherries.

Comparison of macro-nutrients per 5 ounces:

• Frozen Red Sour Cherries have 2.9 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 12.9 times more Energy, 116.6 times more Fat, 70.7 times more Saturated Fat, 510.6 times more Omega 6, 2.1 times more Carbohydrate, 6.6 times more Fiber and 21.8 times more Protein than Frozen Red Sour Cherries.
• Both Frozen Red Sour Cherries and Oil Roasted Sunflower Seed Kernels have similar amounts of Omega 3 per 5 oz.
• Both Frozen Red Sour Cherries as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.