Comparing Nutrients in 14 ounces Blueberries, wild, canned, heavy syrup, drained VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Blueberries, wild, canned, heavy syrup, drained	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	14.6% 425kcal	44.6% 1294kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	NA	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	NA	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	NA	20.3% 3.45g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.5% 112g	109% 142g	130g per day for Men 19-50 years
Sugars	106% 76.5g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	49.4% 35.8g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 40g	NA	g per day for Men 19-50 years
Sucrose	% 0.04g	NA	g per day for Men 19-50 years
Fiber	51% 19.4g	54.3% 20.6g	38g per day for Men 19-50 years
Protein	3.97% 2.22g	341% 191g	56g per day for Men 19-50 years

Vitamins

	Blueberries, wild, canned, heavy syrup, drained	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	NA	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	1054% 12.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.24mg	81.2% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.86mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.25% 0.16mg	524% 26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	230% 3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.94% 31.8μg	220% 881μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.32% 1.2mg	5.73% 5.16mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 58.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, wild, canned, heavy syrup, drained	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	45.2% 452mg	1000mg per day for Men 19-50 years
Copper	NA	755% 6.8mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	109% 8.73mg	328% 26.3mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	327% 1373mg	420mg per day for Men 19-50 years
Manganese	397% 9.13mg	341% 7.84mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.94% 55.6mg	391% 2735mg	700mg per day for Men 19-50 years
Potassium	5.37% 183mg	7.82% 266mg	3400mg per day for Men 19-50 years
Selenium	NA	420% 231μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	179% 19.6mg	11mg per day for Men 19-50 years
Water	7.58% 280g	0.8% 29.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries, wild, canned, heavy syrup, drained VS Sunflower Seed Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Blueberries, wild, canned, heavy syrup, drained versus 14 oz of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Blueberries, wild, canned, heavy syrup, drained vs Sunflower Seed Flour:

• 14 oz of Partially Defatted Sunflower Seed Flour contain 96.6 times more Vitamin B1, 15.6 times more Vitamin B3, 161 times more Vitamin B5, 21.5 times more Vitamin B6 and 27.8 times more Vitamin B9 than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Sunflower Seed Flour provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Blueberries, wild, canned, heavy syrup, drained have insufficient amounts of Vitamin B5
• Both Blueberries, wild, canned, heavy syrup, drained as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Blueberries, wild, canned, heavy syrup, drained vs Sunflower Seed Flour:

• 14 oz of Partially Defatted Sunflower Seed Flour contain 6 times more Calcium, 3 times more Iron, 57.7 times more Magnesium, 49.2 times more Phosphorus and 41.3 times more Zinc than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Sunflower Seed Flour contain similar levels of Manganese per 14 ounces.
• 14 ounces of Blueberries, wild, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Blueberries, wild, canned, heavy syrup, drained as well as Partially Defatted Sunflower Seed Flour lack sufficient amounts of Potassium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Partially Defatted Sunflower Seed Flour contain 3 times more Energy, 1.3 times more Carbohydrate and 85.8 times more Protein than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Sunflower Seed Flour offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Blueberries, wild, canned, heavy syrup, drained provide inadequate amounts of Protein