Comparing Nutrients in 14 ounces Frozen Loganberries VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Frozen Loganberries	10%	5%	85%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Frozen Loganberries	Sunflower Seeds	Recommended Dietary Allowance
Energy	7.53% 218kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	14.6% 0.23g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.8% 51.7g	61% 79.4g	130g per day for Men 19-50 years
Sugars	42% 30.6g	14.3% 10.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 9.92g	g per day for Men 19-50 years
Fiber	55.4% 21g	90% 34g	38g per day for Men 19-50 years
Protein	10.8% 6.03g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Loganberries	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.13mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.33mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	411% 5.34mg	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	25.8% 103μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	67.5% 60.7mg	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	23% 3.45mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.8% 31μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Loganberries	Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.3% 103mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	51.6% 0.46mg	794% 7.14mg	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	31.8% 2.54mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	215% 4.95mg	336% 7.74mg	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	14.7% 103mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	17% 575mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	180% 20mg	11mg per day for Men 19-50 years
Water	9.08% 336g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Loganberries vs Sunflower Seeds:

• Frozen Loganberries have 10.9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 29.6 times more Vitamin B1, 10.4 times more Vitamin B2, 9.9 times more Vitamin B3, 4.6 times more Vitamin B5, 20.7 times more Vitamin B6, 8.7 times more Vitamin B9 and 40.4 times more Vitamin E than Frozen Loganberries.
• Both Frozen Loganberries as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Loganberries vs Sunflower Seeds:

• Frozen Loganberries have 17.9 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3 times more Calcium, 15.4 times more Copper, 8.2 times more Iron, 15.5 times more Magnesium, 1.6 times more Manganese, 25.4 times more Phosphorus, 4.4 times more Potassium, 265 times more Selenium and 14.7 times more Zinc than Frozen Loganberries.

Comparison of macro-nutrients per 14 ounces:

• Frozen Loganberries have 2.9 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 10.6 times more Energy, 166 times more Fat, 405 times more Saturated Fat, 197 times more Omega 6, 1.5 times more Carbohydrate, 1.6 times more Fiber and 13.7 times more Protein than Frozen Loganberries.
• Both Frozen Loganberries and Dried Sunflower Seed Kernels have similar amounts of Omega 3 per 14 oz.
• Both Frozen Loganberries as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.