Comparing Nutrients in 5 ounces Sunflower Seed Flour VS Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Sunflower Seed Flour	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	16% 462kcal	4.06% 118kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	1.95% 0.031g	1.6g per day for Men 19-50 years
Omega 6	7.24% 1.23g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.8g	23% 30g	130g per day for Men 19-50 years
Sugars	NA	31.6% 23g	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	10% 7.36g	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	% 11.2g	g per day for Men 19-50 years
Sucrose	NA	% 3.1g	g per day for Men 19-50 years
Fiber	19.4% 7.37g	5.22% 2g	38g per day for Men 19-50 years
Protein	122% 68g	1.5% 0.85g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	376% 4.5mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.8% 10.4mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	187% 9.36mg	1.6% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	2.4% 0.031mg	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	78.7% 315μg	1.4% 5.67μg	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	2.05% 1.84mg	5.67% 5.1mg	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	NA	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.06% 1.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	16% 162mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	270% 2.43mg	22.4% 0.2mg	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	117% 9.4mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	2.96% 0.068mg	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	140% 977mg	3.64% 25.5mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	6.05% 206mg	3400mg per day for Men 19-50 years
Selenium	150% 82.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	63.8% 7mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	2.97% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Sunflower Seed Flour versus 5 oz of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Sunflower Seed Flour vs Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids:

• 5 ounces of Sunflower Seed Flour have 151.8 times more Vitamin B1, 6.7 times more Vitamin B2, 18.5 times more Vitamin B3, 115.8 times more Vitamin B5, 34.2 times more Vitamin B6 and 55.5 times more Vitamin B9 than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• While 5 oz of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids contain 2.8 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• 5 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin C
• 5 ounces of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Partially Defatted Sunflower Seed Flour as well as Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Sunflower Seed Flour vs Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids:

• 5 ounces of Sunflower Seed Flour have 12.7 times more Calcium, 12.1 times more Copper, 18.9 times more Iron, 38.4 times more Magnesium, 41.1 times more Manganese, 38.3 times more Phosphorus, more Selenium and 49.5 times more Zinc than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• While 5 oz of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids contain 2.2 times more Potassium and 10.4 times more Water than Partially Defatted Sunflower Seed Flour.
• 5 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium
• 5 ounces of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sunflower Seed Flour have 3.9 times more Energy, 37.7 times more Omega 6, 1.7 times more Carbohydrate, 3.7 times more Fiber and 80.1 times more Protein than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• 5 ounces of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 and Protein
• Both Partially Defatted Sunflower Seed Flour as well as Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3 in five ounces.