Comparing Nutrients in 1 kilogram Blackberries, canned, heavy syrup, solids and liquids VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Blackberries, canned, heavy syrup, solids and liquids	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	31.7% 920kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	163% 52g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	178% 231g	185% 241g	130g per day for Men 19-50 years
Sugars	272% 197g	37.7% 27.3g	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	NA	g per day for Men 19-50 years
Fiber	89.5% 34g	292% 111g	38g per day for Men 19-50 years
Protein	23.4% 13g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Blackberries, canned, heavy syrup, solids and liquids	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.87mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	618% 8.04mg	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	67.5% 270μg	593% 2370μg	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	31% 28mg	15.6% 14mg	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	52% 7.8mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	111% 133μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries, canned, heavy syrup, solids and liquids	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	21% 210mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	2033% 18.3mg	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	81.3% 6.5mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	303% 6.97mg	917% 21mg	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	20% 140mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	29% 990mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	481% 53mg	11mg per day for Men 19-50 years
Water	20.3% 751g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Blackberries, canned, heavy syrup, solids and liquids vs Roasted Sunflower Seeds:

• Blackberries, canned, heavy syrup, solids and liquids have more Vitamin A, 2 times more Vitamin C and 4.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.9 times more Vitamin B1, 6.3 times more Vitamin B2, 24.5 times more Vitamin B3, 46.6 times more Vitamin B5, 22.3 times more Vitamin B6, 8.8 times more Vitamin B9 and 33.5 times more Vitamin E than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Blackberries, canned, heavy syrup, solids and liquids vs Roasted Sunflower Seeds:

• Blackberries, canned, heavy syrup, solids and liquids have 62.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.3 times more Calcium, 13.8 times more Copper, 5.8 times more Iron, 7.6 times more Magnesium, 3 times more Manganese, 82.5 times more Phosphorus, 8.6 times more Potassium, 264.3 times more Selenium and 29.4 times more Zinc than Blackberries, canned, heavy syrup, solids and liquids.

Comparison of macro-nutrients per 1 kilogram:

• Blackberries, canned, heavy syrup, solids and liquids have 7.2 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6.3 times more Energy, 355.7 times more Fat, 1043.8 times more Saturated Fat, 2.6 times more Omega 3, 618.5 times more Omega 6, 3.3 times more Fiber and 14.8 times more Protein than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Carbohydrate per 1 kg.
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.