Comparing Nutrients in 5 ounces Sweet Cherries VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sweet Cherries	6%	3%	91%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Sweet Cherries	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 22.7g	22.5% 29g	130g per day for Men 19-50 years
Sugars	25% 18g	NA	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	10.5% 7.6g	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	% 9.34g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	43% 16.3g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.038mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.36% 0.22mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.34% 0.069mg	87.8% 1.14mg	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	1.4% 5.67μg	84.3% 337μg	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	11% 9.92mg	2.2% 2mg	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	0.66% 0.099mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cherries	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	9.45% 0.085mg	289% 2.6mg	0.9mg per day for Men 19-50 years
Fluoride	0.071% 2.83μg	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	6.38% 0.51mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	130% 3mg	2.3mg per day for Men 19-50 years
Molybdenum	3.06% 1.37μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.25% 29.8mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	9.26% 315mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	3.15% 117g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Cherries VS Toasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Sweet Cherries versus 5 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Sweet Cherries vs Toasted Sunflower Seeds:

• 5 ounces of Sweet Cherries have 5 times more Vitamin C than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 12 times more Vitamin B1, 8.6 times more Vitamin B2, 27.3 times more Vitamin B3, 35.5 times more Vitamin B5, 16.4 times more Vitamin B6 and 59.5 times more Vitamin B9 than Raw Sweet Cherries.
• 5 ounces of Sweet Cherries have insufficient amounts of Vitamin B3 and Vitamin B9
• 5 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raw Sweet Cherries as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Sweet Cherries vs Toasted Sunflower Seeds:

• 5 ounces of Sweet Cherries have 82.3 times more Water than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 4.4 times more Calcium, 30.6 times more Copper, 18.9 times more Iron, 11.7 times more Magnesium, 30.2 times more Manganese, 55.1 times more Phosphorus, 2.2 times more Potassium and 75.7 times more Zinc than Raw Sweet Cherries.
• 5 ounces of Sweet Cherries lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Toasted Sunflower Seed Kernels no Salt contain 9.8 times more Energy, 284 times more Fat, 156.7 times more Saturated Fat, 3 times more Omega 3, 1384.8 times more Omega 6, 1.3 times more Carbohydrate, 5.5 times more Fiber and 16.2 times more Protein than Raw Sweet Cherries.
• 5 ounces of Sweet Cherries provide inadequate amounts of Omega 3, Omega 6 and Protein