Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Sweet Cherries

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Sweet Cherries	6%	3%	91%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Sweet Cherries	Recommended Dietary Allowance
Energy	29% 839kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	0.23% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	17.5% 22.7g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	25% 18g	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	10.5% 7.6g	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	% 1.05g	% 9.34g	g per day for Men 19-50 years
Sucrose	% 3.36g	% 0.21g	g per day for Men 19-50 years
Fiber	39.5% 15g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Sweet Cherries	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	1.36% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	5.34% 0.069mg	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	83% 332μg	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	1.73% 1.56mg	11% 9.92mg	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	343% 51.5mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Sweet Cherries	Recommended Dietary Allowance
Calcium	12.3% 123mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	9.45% 0.085mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.071% 2.83μg	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	76% 6.07mg	6.38% 0.51mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	4.3% 0.099mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	3.06% 1.37μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	231% 1615mg	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	9.26% 315mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Sweet Cherries per 5 oz

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

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

• 5 ounces of Oil Roasted Sunflower Seeds have 11.9 times more Vitamin B1, 8.5 times more Vitamin B2, 26.8 times more Vitamin B3, 34.9 times more Vitamin B5, 16.2 times more Vitamin B6, 58.5 times more Vitamin B9, 519 times more Vitamin E and 1.5 times more Vitamin K than Sweet Cherries.
• While 5 oz of Raw Sweet Cherries contain 6.4 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 5 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 5 ounces of Sweet Cherries have insufficient amounts of Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Sweet Cherries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Oil Roasted Sunflower Seeds have 6.7 times more Calcium, 30.1 times more Copper, 11.9 times more Iron, 11.5 times more Magnesium, 29.7 times more Manganese, 54.2 times more Phosphorus, 2.2 times more Potassium, more Selenium and 74.4 times more Zinc than Sweet Cherries.
• While 5 oz of Raw Sweet Cherries contain 53.4 times more Water than Oil Roasted Sunflower Seed Kernels.
• 5 ounces of Sweet Cherries lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 9.4 times more Energy, 256.5 times more Fat, 186 times more Saturated Fat, 3.1 times more Omega 3, 1267 times more Omega 6, 1.4 times more Carbohydrate, 5 times more Fiber and 18.9 times more Protein than Sweet Cherries.
• While 5 oz of Raw Sweet Cherries contain 4.1 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• 5 ounces of Sweet Cherries provide inadequate amounts of Omega 3, Omega 6 and Protein