Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Cherry juice, tart

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cherry juice, tart	2%	8%	90%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cherry juice, tart	Recommended Dietary Allowance
Energy	29% 839kcal	2.9% 83.6kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	NA	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	NA	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	15% 19.4g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	24% 17.3g	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	9.68% 7g	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	% 10.3g	g per day for Men 19-50 years
Sucrose	% 3.36g	% 0g	g per day for Men 19-50 years
Fiber	39.5% 15g	NA	38g per day for Men 19-50 years
Protein	50.8% 28.4g	0.78% 0.44g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cherry juice, tart	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	4.03% 0.052mg	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	NA	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	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cherry juice, tart	Recommended Dietary Allowance
Calcium	12.3% 123mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	6.6% 0.06mg	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	76% 6.07mg	7.44% 0.6mg	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	3.7% 0.085mg	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	231% 1615mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	0.39% 0.043mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	3.26% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Cherry juice, tart per 5 oz

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

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Cherry juice, tart:

• 5 ounces of Oil Roasted Sunflower Seeds have 5.3 times more Vitamin B1 and 21.4 times more Vitamin B6 than Cherry juice, tart.
• Both Oil Roasted Sunflower Seed Kernels as well as Cherry juice, tart have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Cherry juice, tart:

• 5 ounces of Oil Roasted Sunflower Seeds have 6.7 times more Calcium, 43 times more Copper, 10.2 times more Iron, 11.5 times more Magnesium, 34.7 times more Manganese, 67 times more Phosphorus, 3 times more Potassium and 173.7 times more Zinc than Cherry juice, tart.
• While 5 oz of Cherry juice, tart contain 55.3 times more Water than Oil Roasted Sunflower Seed Kernels.
• 5 ounces of Cherry juice, tart lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 10 times more Energy, 95 times more Fat, 1.7 times more Carbohydrate and 64.7 times more Protein than Cherry juice, tart.
• While 5 oz of Cherry juice, tart contain 3.9 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• 5 ounces of Cherry juice, tart provide inadequate amounts of Protein