Comparing Nutrients in 7 ounces Sunflower Seeds VS Cherry juice, tart

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cherry juice, tart	2%	8%	90%

Macro Nutrients

	Sunflower Seeds	Cherry juice, tart	Recommended Dietary Allowance
Energy	40% 1159kcal	4.04% 117kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	NA	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	21% 27g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	33.4% 24.2g	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	13.5% 9.82g	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	% 14.4g	g per day for Men 19-50 years
Sucrose	% 4.96g	% 0g	g per day for Men 19-50 years
Fiber	45% 17g	NA	38g per day for Men 19-50 years
Protein	73.6% 41.2g	1.1% 0.62g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cherry juice, tart	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	5.65% 0.073mg	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	113% 450μg	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	3.1% 2.78mg	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	465% 69.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cherry juice, tart	Recommended Dietary Allowance
Calcium	15.5% 155mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	9.26% 0.083mg	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	130% 10.4mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	5.18% 0.12mg	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	187% 1310mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	9.4% 319mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	0.54% 0.06mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	4.57% 169g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Cherry juice, tart:

• Dried Sunflower Seed Kernels have 24.7 times more Vitamin B1, 36.4 times more Vitamin B6 and more Vitamin C than Cherry juice, tart.
• Both Dried Sunflower Seed Kernels as well as Cherry juice, tart have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Cherry juice, tart:

• Dried Sunflower Seed Kernels have 6 times more Calcium, 42.9 times more Copper, 12.5 times more Iron, 29.5 times more Magnesium, 32.5 times more Manganese, 38.8 times more Phosphorus, 4 times more Potassium and 166.7 times more Zinc than Cherry juice, tart.
• While Cherry juice, tart contains 18 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 9.9 times more Energy, 95.3 times more Fat, 1.5 times more Carbohydrate and 67 times more Protein than Cherry juice, tart.
• While Cherry juice, tart contains 4.7 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cherry juice, tart have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.