Comparing Nutrients in 1 kilogram Blueberries, canned, light syrup, drained VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Blueberries, canned, light syrup, drained	4%	4%	92%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Blueberries, canned, light syrup, drained	Sunflower Seeds	Recommended Dietary Allowance
Energy	30.3% 880kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	174% 227g	154% 200g	130g per day for Men 19-50 years
Sugars	241% 175g	36% 26g	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	116% 84.3g	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	% 86.2g	NA	g per day for Men 19-50 years
Sucrose	% 4.1g	% 25g	g per day for Men 19-50 years
Fiber	68.4% 26g	226% 86g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Blueberries, canned, light syrup, drained	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.32mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	1035% 13.5mg	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	5% 20μg	568% 2270μg	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	5.56% 5mg	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	92% 14mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	166% 199μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, canned, light syrup, drained	Sunflower Seeds	Recommended Dietary Allowance
Calcium	6% 60mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	2000% 18mg	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	53.8% 4.3mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	191% 4.4mg	848% 19.5mg	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	17% 120mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	455% 50mg	11mg per day for Men 19-50 years
Water	20.5% 757g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Blueberries, canned, light syrup, drained vs Sunflower Seeds:

• Blueberries, canned, light syrup, drained have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 32.2 times more Vitamin B1, 2.7 times more Vitamin B2, 23 times more Vitamin B3, 27.6 times more Vitamin B5, 27.4 times more Vitamin B6, 113.5 times more Vitamin B9, 2.8 times more Vitamin C and 25.5 times more Vitamin E than Blueberries, canned, light syrup, drained.
• Both Blueberries, canned, light syrup, drained as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Blueberries, canned, light syrup, drained vs Sunflower Seeds:

• Blueberries, canned, light syrup, drained have 16 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 13 times more Calcium, 34 times more Copper, 12.2 times more Iron, 81.3 times more Magnesium, 4.4 times more Manganese, 55 times more Phosphorus, 11.9 times more Potassium, 530 times more Selenium and 55.6 times more Zinc than Blueberries, canned, light syrup, drained.

Comparison of macro-nutrients per 1 kilogram:

• Blueberries, canned, light syrup, drained have 1.3 times more Omega 3 and 6.7 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.6 times more Energy, 128.7 times more Fat, 159.1 times more Saturated Fat, 202.2 times more Omega 6, 3.3 times more Fiber and 20 times more Protein than Blueberries, canned, light syrup, drained.
• Both Blueberries, canned, light syrup, drained and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate per 1 kg.
• Both Blueberries, canned, light syrup, drained as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.