Comparing Nutrients in 100 grams Roasted Sunflower Seeds VS Cherries, sour, red, canned, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cherries, sour, red, canned, water pack, solids and liquids	8%	2%	90%

Macro Nutrients

	Roasted Sunflower Seeds	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	20% 582kcal	1.24% 36kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	0.072% 0.023g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	0.088% 0.015g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	6.88% 8.94g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	10.5% 7.6g	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	3.72% 2.7g	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	NA	% 3.9g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	29.2% 11g	2.9% 1.1g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	1.38% 0.77g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.22% 38μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	1.4% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	3.15% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	1.1% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	2.1% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	3.4% 0.044mg	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	59.3% 237μg	2% 8μg	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	1.56% 1.4mg	2.33% 2.1mg	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	174% 26mg	1.53% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	1.17% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	7% 70mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	7.78% 0.07mg	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	47.5% 3.8mg	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	1.43% 6mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	3.3% 0.076mg	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	165% 1155mg	1.43% 10mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	2.9% 98mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	2.43% 90g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Sunflower Seeds vs Cherries, sour, red, canned, water pack, solids and liquids:

• Dry Roasted Sunflower Seed Kernels no Salt have 6.2 times more Vitamin B1, 6 times more Vitamin B2, 39.8 times more Vitamin B3, 67 times more Vitamin B5, 18.3 times more Vitamin B6, 29.6 times more Vitamin B9, 113.5 times more Vitamin E and 1.9 times more Vitamin K than Cherries, sour, red, canned, water pack, solids and liquids.
• While Cherries, sour, red, canned, water pack, solids and liquids contain more Vitamin A and 1.5 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Sunflower Seeds vs Cherries, sour, red, canned, water pack, solids and liquids:

• Dry Roasted Sunflower Seed Kernels no Salt have 6.4 times more Calcium, 26.1 times more Copper, 2.8 times more Iron, 21.5 times more Magnesium, 27.8 times more Manganese, 115.5 times more Phosphorus, 8.7 times more Potassium, more Selenium and 75.6 times more Zinc than Cherries, sour, red, canned, water pack, solids and liquids.
• While Cherries, sour, red, canned, water pack, solids and liquids contain 74.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Sunflower Seed Kernels no Salt have 16.2 times more Energy, 498 times more Fat, 226.9 times more Saturated Fat, 4.6 times more Omega 3, 2185.5 times more Omega 6, 2.7 times more Carbohydrate, 10.1 times more Fiber and 25.1 times more Protein than Cherries, sour, red, canned, water pack, solids and liquids.
• While Cherries, sour, red, canned, water pack, solids and liquids contain 2.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.