Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Cherries, sweet, canned, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cherries, sweet, canned, water pack, solids and liquids	6%	2%	92%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cherries, sweet, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	40.5% 1175kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	0.22% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	18% 23.3g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	28% 20.4g	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	NA	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	% 1.47g	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	71% 40g	2.73% 1.53g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cherries, sweet, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	5.1% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	5.04% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	4.58% 0.06mg	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	116% 464μg	2% 7.94μg	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	2.43% 2.2mg	4.85% 4.37mg	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	481% 72mg	3.04% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cherries, sweet, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	17.3% 173mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	16.5% 0.15mg	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	106% 8.5mg	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	5.35% 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	323% 2260mg	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Cherries, sweet, canned, water pack, solids and liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Sunflower Seeds versus 7 oz of Cherries, sweet, canned, water pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Sunflower Seeds vs Cherries, sweet, canned, water pack, solids and liquids:

• 7 ounces of Oil Roasted Sunflower Seeds have 14.5 times more Vitamin B1, 6.8 times more Vitamin B2, 10.1 times more Vitamin B3, 54.6 times more Vitamin B5, 26.4 times more Vitamin B6, 58.5 times more Vitamin B9, 158 times more Vitamin E and 2.2 times more Vitamin K than Cherries, sweet, canned, water pack, solids and liquids.
• While 7 oz of Cherries, sweet, canned, water pack, solids and liquids contain 2 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 7 ounces of Cherries, sweet, canned, water pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B9, Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Cherries, sweet, canned, water pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Cherries, sweet, canned, water pack, solids and liquids:

• 7 ounces of Oil Roasted Sunflower Seeds have 7.9 times more Calcium, 24.1 times more Copper, 11.9 times more Iron, 14.1 times more Magnesium, 33.5 times more Manganese, 75.9 times more Phosphorus, 3.7 times more Potassium, more Selenium and 65.1 times more Zinc than Cherries, sweet, canned, water pack, solids and liquids.
• While 7 oz of Cherries, sweet, canned, water pack, solids and liquids contain 56.5 times more Water than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Cherries, sweet, canned, water pack, solids and liquids lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 12.9 times more Energy, 394.6 times more Fat, 252.4 times more Saturated Fat, 4.3 times more Omega 3, 1800.4 times more Omega 6, 1.9 times more Carbohydrate, 7.1 times more Fiber and 26.1 times more Protein than Cherries, sweet, canned, water pack, solids and liquids.
• While 7 oz of Cherries, sweet, canned, water pack, solids and liquids contain 3.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Cherries, sweet, canned, water pack, solids and liquids provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein