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

Macros Ratio

Protein Fat Carbs

Cherries, sweet, canned, light syrup pack, solids and liquids

95%

Sunflower Seeds

13%

74%

13%

5 oz ▼

Macro Nutrients

Cherries, sweet, canned, light syrup pack, solids and liquidsvs Sunflower Seeds

3.27%95kcal

Energy

28.5%828kcal

95 kcalvs828 kcal

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

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0.22%0.21g

Fat

75%73g

0.21 gvs73 g

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

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0.15%0.048g

Saturated Fat

19.7%6.3g

0.048 gvs6.3 g

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

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2.04%0.033g

Omega 3

5.3%0.085g

0.033 gvs0.085 g

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

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0.19%0.033g

Omega 6

192%32.7g

0.033 gvs32.7 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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19%24.5g

Carbohydrate

22%28.3g

24.5 gvs28.3 g

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

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31%22.4g

Sugars

5.12%3.7g

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

22.4 gvs3.7 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

%3.54g

NA gvs3.54 g

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

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5.6%2.13g

Fiber

32%12g

2.13 gvs12 g

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

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1.54%0.86g

Protein

52.6%29.5g

0.86 gvs29.5 g

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

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Vitamins

Cherries, sweet, canned, light syrup pack, solids and liquidsvs Sunflower Seeds

1.26%11.3μg

Vitamin A

0.47%4.25μg

RAE, retinol activity equivalents

11.3 μgvs4.25 μg

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

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2.5%0.03mg

Vitamin B1

175%2.1mg

Thiamine

0.03 mgvs2.1 mg

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

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4.47%0.058mg

Vitamin B2

38.7%0.5mg

Riboflavin

0.058 mgvs0.5 mg

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

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3.57%0.57mg

Vitamin B3

74%12mg

Niacin, nicotinic acid, niacinamide

0.57 mgvs12 mg

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

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3.6%0.18mg

Vitamin B5

32%1.6mg

Pantothenic acid

0.18 mgvs1.6 mg

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

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3.27%0.043mg

Vitamin B6

147%1.9mg

Pyridoxine

0.043 mgvs1.9 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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1.4%5.67μg

Vitamin B9

80.4%322μg

Folates and Folic Acid

5.67 μgvs322 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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5.83%5.24mg

Vitamin C

2.2%2mg

Ascorbic acid

5.24 mgvs2 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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2.17%0.33mg

Vitamin E

332%50mg

Tocopherols and Tocotrienols

0.33 mgvs50 mg

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

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1.65%2μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2 μgvs0 μg

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

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Minerals

Cherries, sweet, canned, light syrup pack, solids and liquidsvs Sunflower Seeds

1.28%12.8mg

Calcium

11%111mg

12.8 mgvs111 mg

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

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23%0.21mg

Copper

283%2.55mg

0.21 mgvs2.55 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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6.38%0.51mg

Iron

93%7.44mg

0.51 mgvs7.44 mg

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

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3.04%12.8mg

Magnesium

110%461mg

12.8 mgvs461 mg

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

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3.7%0.085mg

Manganese

120%2.76mg

0.085 mgvs2.76 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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3.64%25.5mg

Phosphorus

134%936mg

25.5 mgvs936 mg

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

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6.17%210mg

Potassium

27%914mg

210 mgvs914 mg

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

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0%0μg

Selenium

137%75μg

0 μgvs75 μg

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

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0.28%4.25mg

Sodium

0.85%12.8mg

4.25 mgvs12.8 mg

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

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1.3%0.14mg

Zinc

64.4%7.1mg

0.14 mgvs7.1 mg

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

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3.12%116g

Water

0.18%6.7g

116 gvs6.7 g

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

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

Cherries, sweet, canned, light syrup pack, solids and liquids have 2.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 70.5 times more Vitamin B1, 8.7 times more Vitamin B2, 20.7 times more Vitamin B3, 8.9 times more Vitamin B5, 44.8 times more Vitamin B6, 56.8 times more Vitamin B9 and 152.9 times more Vitamin E than Cherries, sweet, canned, light syrup pack, solids and liquids.
Both Cherries, sweet, canned, light syrup pack, solids and liquids as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

Cherries, sweet, canned, light syrup pack, solids and liquids have 17.2 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 8.7 times more Calcium, 12.4 times more Copper, 14.6 times more Iron, 36.1 times more Magnesium, 32.5 times more Manganese, 36.7 times more Phosphorus, 4.4 times more Potassium, more Selenium and 50 times more Zinc than Cherries, sweet, canned, light syrup pack, solids and liquids.

Comparison of macro-nutrients per 5 ounces:

Cherries, sweet, canned, light syrup pack, solids and liquids have 6 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 8.7 times more Energy, 343.1 times more Fat, 131 times more Saturated Fat, 2.6 times more Omega 3, 1002.2 times more Omega 6, 5.7 times more Fiber and 34.1 times more Protein than Cherries, sweet, canned, light syrup pack, solids and liquids.
Both Cherries, sweet, canned, light syrup pack, solids and liquids and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate per 5 oz.
Both Cherries, sweet, canned, light syrup pack, solids and liquids as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Cherries, sweet, canned, light syrup pack, solids and liquidsVS Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquidsSunflower SeedsVS Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquidsCherries, sweet, canned, light syrup pack, solids and liquidsVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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