Comparing Nutrients in 1 kilogram Sweetened Dried Blueberries VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Blueberries	3%	6%	91%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Sweetened Dried Blueberries	Sunflower Seeds	Recommended Dietary Allowance
Energy	109% 3170kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	25.8% 25g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	6.25% 2g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	102% 1.63g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	67% 11.4g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	615% 800g	154% 200g	130g per day for Men 19-50 years
Sugars	931% 675g	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	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	% 25g	g per day for Men 19-50 years
Fiber	197% 75g	226% 86g	38g per day for Men 19-50 years
Protein	44.6% 25g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Blueberries	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	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	30% 120μg	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	264% 238mg	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	157% 23.5mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	495% 594μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Blueberries	Sunflower Seeds	Recommended Dietary Allowance
Calcium	19% 190mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	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	113% 9mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	NA	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	51.4% 360mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	63% 2140mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	455% 50mg	11mg per day for Men 19-50 years
Water	4% 148g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sweetened Dried Blueberries vs Sunflower Seeds:

• Sweetened Dried Blueberries have 17 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 16.1 times more Vitamin B1, 2.8 times more Vitamin B2, 7.2 times more Vitamin B3, 8.8 times more Vitamin B6, 18.9 times more Vitamin B9 and 15 times more Vitamin E than Sweetened Dried Blueberries.
• Both Sweetened Dried Blueberries 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 Sweetened Dried Blueberries vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 4.1 times more Calcium, 11.3 times more Copper, 5.8 times more Iron, 18.1 times more Magnesium, 18.3 times more Phosphorus, 3 times more Potassium, 88.3 times more Selenium and 10.2 times more Zinc than Sweetened Dried Blueberries.

Comparison of macro-nutrients per 1 kilogram:

• Sweetened Dried Blueberries have 2.7 times more Omega 3, 4 times more Carbohydrate and 25.8 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Energy, 20.6 times more Fat, 22.3 times more Saturated Fat, 20.3 times more Omega 6 and 8.3 times more Protein than Sweetened Dried Blueberries.
• Both Sweetened Dried Blueberries and Dried Sunflower Seed Kernels have similar amounts of Fiber per 1 kg.
• Both Sweetened Dried Blueberries as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.