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

Weight per 100 calories

Pie fillings, canned, cherry

87g

Sunflower Seeds

17g

Dried Sunflower Seed Kernels 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 Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Pie fillings, canned, cherry

98%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Pie fillings, canned, cherryvs 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

9.1%8.8g

0.061 gvs8.8 g

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

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0.049%0.016g

Saturated Fat

2.4%0.76g

0.016 gvs0.76 g

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

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0.54%0.009g

Omega 3

0.64%0.01g

0.009 gvs0.01 g

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

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0.051%0.009g

Omega 6

23.2%3.95g

0.009 gvs3.95 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

2.63%3.42g

24.3 gvs3.42 g

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

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Sugars

0.62%0.45g

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

NA gvs0.45 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

%0.43g

NA gvs0.43 g

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

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1.37%0.52g

Fiber

3.88%1.47g

0.52 gvs1.47 g

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

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0.57%0.32g

Protein

6.35%3.56g

0.32 gvs3.56 g

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

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Vitamins

Pie fillings, canned, cherryvs Sunflower Seeds

0.97%8.7μg

Vitamin A

0.057%0.51μg

RAE, retinol activity equivalents

8.7 μgvs0.51 μg

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

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1.8%0.022mg

Vitamin B1

21%0.25mg

Thiamine

0.022 mgvs0.25 mg

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

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1.07%0.014mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.014 mgvs0.061 mg

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

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0.76%0.12mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

0.12 mgvs1.43 mg

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

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1.1%0.055mg

Vitamin B5

3.87%0.19mg

Pantothenic acid

0.055 mgvs0.19 mg

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

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2.47%0.032mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.032 mgvs0.23 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

9.7%39μg

Folates and Folic Acid

3.48 μgvs39 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

40%6.02mg

Tocopherols and Tocotrienols

NA mgvs6.02 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Pie fillings, canned, cherryvs Sunflower Seeds

0.96%9.57mg

Calcium

1.34%13.4mg

9.57 mgvs13.4 mg

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

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7.73%0.07mg

Copper

34.2%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

11.2%0.9mg

0.21 mgvs0.9 mg

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

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1.45%6.1mg

Magnesium

13.3%55.7mg

6.1 mgvs55.7 mg

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

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1.13%0.026mg

Manganese

14.5%0.33mg

0.026 mgvs0.33 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

16%113mg

13 mgvs113 mg

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

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2.7%91mg

Potassium

3.25%110mg

91 mgvs110 mg

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

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0.63%0.35μg

Selenium

16.5%9.08μg

0.35 μgvs9.08 μg

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

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1.04%15.7mg

Sodium

0.1%1.54mg

15.7 mgvs1.54 mg

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

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0.4%0.043mg

Zinc

7.8%0.86mg

0.043 mgvs0.86 mg

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

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1.67%62g

Water

0.022%0.81g

62 gvs0.81 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 Sunflower Seeds:

Pie fillings, canned, cherry have 13.1 times more Vitamin C than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 11.7 times more Vitamin B1, 4.4 times more Vitamin B2, 11.7 times more Vitamin B3, 3.5 times more Vitamin B5, 7.2 times more Vitamin B6 and 11.2 times more Vitamin B9 than Pie fillings, canned, cherry.
Both Pie fillings, canned, cherry as well as Dried Sunflower Seed Kernels 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 Sunflower Seeds:

Pie fillings, canned, cherry have 10.2 times more Sodium and 76.5 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.4 times more Calcium, 4.4 times more Copper, 4.3 times more Iron, 9.1 times more Magnesium, 12.8 times more Manganese, 8.7 times more Phosphorus, 26.1 times more Selenium and 19.7 times more Zinc than Pie fillings, canned, cherry.
Both Pie fillings, canned, cherry and Dried Sunflower Seed Kernels have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Pie fillings, canned, cherry have 7.1 times more Carbohydrate than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 144.8 times more Fat, 48.7 times more Saturated Fat, 453.9 times more Omega 6, 2.8 times more Fiber and 11.1 times more Protein than Pie fillings, canned, cherry.
Both Pie fillings, canned, cherry and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
Both Pie fillings, canned, cherry as well as Dried Sunflower Seed Kernels 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, instantSunflower SeedsVS Puddings, banana, dry mix, instantPie fillings, canned, cherryVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

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

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: