Comparing Nutrients in 5 ounces Cherries, sweet, canned, extra heavy syrup pack, solids and liquidsVS Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Cherries, sweet, canned, extra heavy syrup pack, solids and liquids

97%

Roasted Sunflower Seeds

12%

72%

16%

5 oz ▼

Macro Nutrients

Cherries, sweet, canned, extra heavy syrup pack, solids and liquidsvs Roasted Sunflower Seeds

5%145kcal

Energy

28.4%825kcal

145 kcalvs825 kcal

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

Find Fruits rich in Energy

0.22%0.21g

Fat

72.8%70.6g

0.21 gvs70.6 g

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

Find Fruits rich in Fat

0.15%0.047g

Saturated Fat

23%7.4g

0.047 gvs7.4 g

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

Find Fruits rich in Saturated Fat

1.95%0.031g

Omega 3

6.1%0.098g

0.031 gvs0.098 g

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

Find Fruits rich in Omega 3

0.19%0.033g

Omega 6

273%46.5g

0.033 gvs46.5 g

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

Find Fruits rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Fruits rich in Cholesterol

28.6%37g

Carbohydrate

26.2%34g

37 gvs34 g

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

Find Fruits rich in Carbohydrate

Sugars

5.34%3.87g

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

NA gvs3.87 g

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

Find Fruits rich in Sugars

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 .

Find Fruits rich in Fructose

Glucose

NA gvsNA g

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

Find Fruits rich in Glucose

Sucrose

NA gvsNA g

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

Find Fruits rich in Sucrose

5.6%2.13g

Fiber

41.4%15.7g

2.13 gvs15.7 g

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

Find Fruits rich in Fiber

1.5%0.84g

Protein

49%27.4g

0.84 gvs27.4 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Cherries, sweet, canned, extra heavy syrup pack, solids and liquidsvs Roasted Sunflower Seeds

1.26%11.3μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

11.3 μgvs0 μg

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

Find Fruits rich in Vitamin A Buy Preformed Vegan Vitamin A

2.5%0.03mg

Vitamin B1

12.5%0.15mg

Thiamine

0.03 mgvs0.15 mg

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

Find Fruits rich in Vitamin B1 Buy Vegan Vitamin B1

4.25%0.055mg

Vitamin B2

27%0.35mg

Riboflavin

0.055 mgvs0.35 mg

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

Find Fruits rich in Vitamin B2 Buy Vegan Vitamin B2

3.44%0.55mg

Vitamin B3

62.4%10mg

Niacin, nicotinic acid, niacinamide

0.55 mgvs10 mg

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

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

3.6%0.18mg

Vitamin B5

200%9.98mg

Pantothenic acid

0.18 mgvs9.98 mg

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

Find Fruits rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

3.27%0.043mg

Vitamin B6

87.7%1.14mg

Pyridoxine

0.043 mgvs1.14 mg

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

Find Fruits rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Fruits rich in Vitamin B7

1.4%5.67μg

Vitamin B9

84%336μg

Folates and Folic Acid

5.67 μgvs336 μg

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

Find Fruits rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Fruits rich in Vitamin B12 Buy Vegan Vitamin B12

5.67%5.1mg

Vitamin C

2.2%2mg

Ascorbic acid

5.1 mgvs2 mg

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

Find Fruits rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Fruits rich in Vitamin D Buy Vegan Vitamin D

Vitamin E

247%37mg

Tocopherols and Tocotrienols

NA mgvs37 mg

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

Find Fruits rich in Vitamin E

Vitamin K

3.2%3.83μg

Phytomenadione or phylloquinone

NA μgvs3.83 μg

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

Find Fruits rich in Vitamin K

Minerals

Cherries, sweet, canned, extra heavy syrup pack, solids and liquidsvs Roasted Sunflower Seeds

1.28%12.8mg

Calcium

9.92%99mg

12.8 mgvs99 mg

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

Find Fruits rich in Calcium

22%0.2mg

Copper

288%2.6mg

0.2 mgvs2.6 mg

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

Find Fruits rich in Copper

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 .

Find Fruits rich in Fluoride

6.2%0.5mg

Iron

67.3%5.4mg

0.5 mgvs5.4 mg

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

Find Fruits rich in Iron

2.7%11.3mg

Magnesium

43.5%183mg

11.3 mgvs183 mg

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

Find Fruits rich in Magnesium

3.57%0.082mg

Manganese

130%3mg

0.082 mgvs3 mg

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

Find Fruits rich in Manganese

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 .

Find Fruits rich in Molybdenum

3.44%24mg

Phosphorus

234%1637mg

24 mgvs1637 mg

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

Find Fruits rich in Phosphorus

5.92%201mg

Potassium

35.4%1205mg

201 mgvs1205 mg

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

Find Fruits rich in Potassium

Selenium

204%112μg

NA μgvs112 μg

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

Find Fruits rich in Selenium

0.28%4.25mg

Sodium

0.28%4.25mg

4.25 mgvs4.25 mg

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

Find Fruits rich in Sodium

1.3%0.14mg

Zinc

68%7.5mg

0.14 mgvs7.5 mg

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

Find Fruits rich in Zinc

2.8%103g

Water

0.046%1.7g

103 gvs1.7 g

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

Find Fruits rich in Water

Lets compare vitamin content per 5 ounces of Cherries, sweet, canned, extra heavy syrup pack, solids and liquids vs Roasted Sunflower Seeds:

Cherries, sweet, canned, extra heavy syrup pack, solids and liquids have 2.6 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 5 times more Vitamin B1, 6.3 times more Vitamin B2, 18.1 times more Vitamin B3, 55.4 times more Vitamin B5, 26.8 times more Vitamin B6 and 59.3 times more Vitamin B9 than Cherries, sweet, canned, extra heavy syrup pack, solids and liquids.
Both Cherries, sweet, canned, extra heavy syrup pack, solids and liquids as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cherries, sweet, canned, extra heavy syrup pack, solids and liquids vs Roasted Sunflower Seeds:

Cherries, sweet, canned, extra heavy syrup pack, solids and liquids have 60.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 7.8 times more Calcium, 13.2 times more Copper, 10.9 times more Iron, 16.1 times more Magnesium, 36.4 times more Manganese, 67.9 times more Phosphorus, 6 times more Potassium and 52.9 times more Zinc than Cherries, sweet, canned, extra heavy syrup pack, solids and liquids.

Comparison of macro-nutrients per 5 ounces:

Dry Roasted Sunflower Seed Kernels no Salt contain 5.7 times more Energy, 332 times more Fat, 158.2 times more Saturated Fat, 3.1 times more Omega 3, 1425.3 times more Omega 6, 7.4 times more Fiber and 32.8 times more Protein than Cherries, sweet, canned, extra heavy syrup pack, solids and liquids.
Both Cherries, sweet, canned, extra heavy syrup pack, solids and liquids and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Carbohydrate per 5 oz.
Both Cherries, sweet, canned, extra heavy syrup pack, solids and liquids as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Cherries, sweet, canned, extra heavy syrup pack, solids and liquidsVS CrabapplesRoasted Sunflower SeedsVS CrabapplesCherries, sweet, canned, extra heavy syrup pack, solids and liquidsVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 5 ounces Cherries, sweet, canned, extra heavy syrup pack, solids and liquidsVS Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: