Comparing Nutrients in 7 ounces Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	3%	2%	95%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	5.68% 165kcal	42.2% 1224kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	114% 19.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.5% 42.2g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	44.3% 32g	29% 21g	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	14.2% 10.3g	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	% 15.7g	% 0g	g per day for Men 19-50 years
Sucrose	% 4.37g	% 21g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	2.13% 1.2g	61.2% 34.3g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.79mg	83.7% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.36% 0.044mg	84% 1.1mg	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	2% 7.94μg	118% 470μg	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	7.94% 7.14mg	5.95% 5.36mg	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	2.25% 0.34mg	303% 45.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	1.8% 18mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	31.3% 0.28mg	352% 3.17mg	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	8.7% 0.69mg	102% 8.18mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	179% 4.1mg	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	5.1% 35.7mg	189% 1322mg	700mg per day for Men 19-50 years
Potassium	8.46% 288mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	377% 207μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	88.2% 9.7mg	11mg per day for Men 19-50 years
Water	4.16% 154g	0.033% 1.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids VS Sunflower Seed Butter per 7 oz

Compare the macro and micronutrient content in 7 oz of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids versus 7 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids vs Sunflower Seed Butter:

• 7 ounces of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have 1.3 times more Vitamin C than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 2.5 times more Vitamin B1, 4.1 times more Vitamin B2, 17 times more Vitamin B3, 20.5 times more Vitamin B5, 25 times more Vitamin B6, 59.3 times more Vitamin B9 and 134.6 times more Vitamin E than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• 7 ounces of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E
• Both Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids vs Sunflower Seed Butter:

• 7 ounces of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have 125.2 times more Water than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 7.1 times more Calcium, 11.2 times more Copper, 11.8 times more Iron, 34.6 times more Magnesium, 43.2 times more Manganese, 37 times more Phosphorus, 4 times more Potassium, more Selenium and 48.9 times more Zinc than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• 7 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 7 ounces:

• 7 ounces of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have 1.5 times more Sugars and more Fructose than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 7.4 times more Energy, 368 times more Fat, 137.6 times more Saturated Fat, 2.3 times more Omega 3, 423.3 times more Omega 6, 4.1 times more Fiber and 28.8 times more Protein than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• Both Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids and Sunflower Seed Butter offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein