Comparing Nutrients in 100 calories Pie fillings, canned, cherryVS Roasted Sunflower Seeds

Weight per 100 calories

Pie fillings, canned, cherry

87g

Roasted Sunflower Seeds

17g

Dry Roasted Sunflower Seed Kernels no Salt have 5.1 times more energy per unit of mass than Pie fillings, canned, cherry, which is very high in comparison to other foods. Pie fillings, canned, cherry having average energy density.

Which food has more nutrients per 100 calories - Pie fillings, canned, cherry or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Pie fillings, canned, cherry

98%

Roasted Sunflower Seeds

12%

72%

16%

100 kcal ▼

Macro Nutrients

Pie fillings, canned, cherryvs Roasted Sunflower Seeds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.063%0.061g

Fat

8.82%8.56g

0.061 gvs8.56 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.049%0.016g

Saturated Fat

2.8%0.9g

0.016 gvs0.9 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.54%0.009g

Omega 3

0.74%0.012g

0.009 gvs0.012 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.051%0.009g

Omega 6

33%5.63g

0.009 gvs5.63 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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18.7%24.3g

Carbohydrate

3.2%4.14g

24.3 gvs4.14 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

0.65%0.47g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs0.47 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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1.37%0.52g

Fiber

5%1.9g

0.52 gvs1.9 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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0.57%0.32g

Protein

5.93%3.32g

0.32 gvs3.32 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Pie fillings, canned, cherryvs Roasted Sunflower Seeds

0.97%8.7μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

8.7 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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1.8%0.022mg

Vitamin B1

1.5%0.018mg

Thiamine

0.022 mgvs0.018 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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1.07%0.014mg

Vitamin B2

3.25%0.042mg

Riboflavin

0.014 mgvs0.042 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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0.76%0.12mg

Vitamin B3

7.56%1.2mg

Niacin, nicotinic acid, niacinamide

0.12 mgvs1.2 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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1.1%0.055mg

Vitamin B5

24%1.2mg

Pantothenic acid

0.055 mgvs1.2 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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2.47%0.032mg

Vitamin B6

10.6%0.14mg

Pyridoxine

0.032 mgvs0.14 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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0.87%3.48μg

Vitamin B9

10%40.7μg

Folates and Folic Acid

3.48 μgvs40.7 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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3.48%3.13mg

Vitamin C

0.27%0.24mg

Ascorbic acid

3.13 mgvs0.24 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

30%4.5mg

Tocopherols and Tocotrienols

NA mgvs4.5 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0.39%0.46μg

Phytomenadione or phylloquinone

NA μgvs0.46 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Pie fillings, canned, cherryvs Roasted Sunflower Seeds

0.96%9.57mg

Calcium

1.2%12mg

9.57 mgvs12 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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7.73%0.07mg

Copper

35%0.31mg

0.07 mgvs0.31 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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2.6%0.21mg

Iron

8.16%0.65mg

0.21 mgvs0.65 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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1.45%6.1mg

Magnesium

5.28%22mg

6.1 mgvs22 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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1.13%0.026mg

Manganese

15.8%0.36mg

0.026 mgvs0.36 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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1.86%13mg

Phosphorus

28.4%198mg

13 mgvs198 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.7%91mg

Potassium

4.3%146mg

91 mgvs146 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.63%0.35μg

Selenium

24.8%13.6μg

0.35 μgvs13.6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.04%15.7mg

Sodium

0.034%0.52mg

15.7 mgvs0.52 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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0.4%0.043mg

Zinc

8.26%0.91mg

0.043 mgvs0.91 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.67%62g

Water

0.006%0.21g

62 gvs0.21 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Pie fillings, canned, cherry vs Roasted Sunflower Seeds:

Pie fillings, canned, cherry have 13 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 3 times more Vitamin B2, 9.9 times more Vitamin B3, 22.1 times more Vitamin B5, 4.3 times more Vitamin B6 and 11.7 times more Vitamin B9 than Pie fillings, canned, cherry.
Both Pie fillings, canned, cherry and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 100 kcal.
Both Pie fillings, canned, cherry as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Pie fillings, canned, cherry vs Roasted Sunflower Seeds:

Pie fillings, canned, cherry have 30.4 times more Sodium and 300.4 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Calcium, 4.5 times more Copper, 3.1 times more Iron, 3.6 times more Magnesium, 13.9 times more Manganese, 15.2 times more Phosphorus, 1.6 times more Potassium, 39.2 times more Selenium and 20.9 times more Zinc than Pie fillings, canned, cherry.

Comparison of macro-nutrients per 100 calories:

Pie fillings, canned, cherry have 5.9 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 140.6 times more Fat, 57.3 times more Saturated Fat, 647.8 times more Omega 6, 3.7 times more Fiber and 10.3 times more Protein than Pie fillings, canned, cherry.
Both Pie fillings, canned, cherry and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 100 kcal.
Both Pie fillings, canned, cherry as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Pie fillings, canned, cherryVS Puddings, banana, dry mix, instantRoasted Sunflower SeedsVS Puddings, banana, dry mix, instantPie fillings, canned, cherryVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Pie fillings, canned, cherryVS Roasted Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Pie fillings, canned, cherry or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: