Nutrient Comparison: Blackberries VS Oil Roasted Sunflower Seeds per 14 oz
Compare the macro and micronutrient content in 14 oz of Blackberries versus 14 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Blackberries vs Oil Roasted Sunflower Seeds:
- 14 ounces of Blackberries have 19.1 times more Vitamin C and 6.4 times more Vitamin K than Oil Roasted Sunflower Seeds.
- While 14 oz of Oil Roasted Sunflower Seed Kernels contain 16 times more Vitamin B1, 10.8 times more Vitamin B2, 6.4 times more Vitamin B3, 25.1 times more Vitamin B5, 26.4 times more Vitamin B6, 9.4 times more Vitamin B9 and 31.1 times more Vitamin E than Raw Blackberries.
- 14 ounces of Blackberries have insufficient amounts of Vitamin B1
- 14 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
- Both Raw Blackberries as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Blackberries vs Oil Roasted Sunflower Seeds:
- 14 ounces of Blackberries have 57.2 times more Water than Oil Roasted Sunflower Seeds.
- While 14 oz of Oil Roasted Sunflower Seed Kernels contain 3 times more Calcium, 10.9 times more Copper, 6.9 times more Iron, 6.4 times more Magnesium, 3.2 times more Manganese, 51.8 times more Phosphorus, 3 times more Potassium, 195.5 times more Selenium and 9.8 times more Zinc than Raw Blackberries.
- 14 ounces of Blackberries lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Blackberries have 1.6 times more Sugars and more Fructose than Oil Roasted Sunflower Seeds.
- While 14 oz of Oil Roasted Sunflower Seed Kernels contain 13.8 times more Energy, 104.7 times more Fat, 504.9 times more Saturated Fat, 183.9 times more Omega 6, 2.4 times more Carbohydrate, 2 times more Fiber and 14.4 times more Protein than Raw Blackberries.
- Both Blackberries and Oil Roasted Sunflower Seeds offer comparable quantities of Omega 3 per 14 ounces.
- 14 ounces of Blackberries provide inadequate amounts of Energy and Omega 6