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Comparing Nutrients in 1 kilogram Frozen BlueberriesVS Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Frozen Blueberries
3%
10%
87%
Roasted Sunflower Seeds
12%
72%
16%
1 kg ▼

Macro Nutrients

17.6%510kcal
Energy
201%5820kcal
510 kcalvs5820 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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6.6%6.4g
Fat
513%498g
6.4 gvs498 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.66%0.53g
Saturated Fat
163%52g
0.53 gvs52 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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70%1.12g
Omega 3
43%0.69g
1.12 gvs0.69 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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9.82%1.67g
Omega 6
1928%328g
1.67 gvs328 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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94%122g
Carbohydrate
185%241g
122 gvs241 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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117%84.5g
Sugars
37.7%27.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
84.5 gvs27.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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71%27g
Fiber
292%111g
27 gvs111 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.5%4.2g
Protein
345%193g
4.2 gvs193 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

2.22%20μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
20 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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26.7%0.32mg
Vitamin B1
88.3%1.06mg
Thiamine
0.32 mgvs1.06 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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28.5%0.37mg
Vitamin B2
189%2.46mg
Riboflavin
0.37 mgvs2.46 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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32.5%5.2mg
Vitamin B3
440%70.4mg
Niacin, nicotinic acid, niacinamide
5.2 mgvs70.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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25%1.25mg
Vitamin B5
1408%70.4mg
Pantothenic acid
1.25 mgvs70.4 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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45.4%0.59mg
Vitamin B6
618%8.04mg
Pyridoxine
0.59 mgvs8.04 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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17.5%70μg
Vitamin B9
593%2370μg
Folates and Folic Acid
70 μgvs2370 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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27.8%25mg
Vitamin C
15.6%14mg
Ascorbic acid
25 mgvs14 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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32%4.8mg
Vitamin E
1740%261mg
Tocopherols and Tocotrienols
4.8 mgvs261 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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137%164μg
Vitamin K
22.5%27μg
Phytomenadione or phylloquinone
164 μgvs27 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

8%80mg
Calcium
70%700mg
80 mgvs700 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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36.7%0.33mg
Copper
2033%18.3mg
0.33 mgvs18.3 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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22.5%1.8mg
Iron
475%38mg
1.8 mgvs38 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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12%50mg
Magnesium
307%1290mg
50 mgvs1290 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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64%1.47mg
Manganese
917%21mg
1.47 mgvs21 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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15.7%110mg
Phosphorus
1650%11550mg
110 mgvs11550 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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16%540mg
Potassium
250%8500mg
540 mgvs8500 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.8%1μg
Selenium
1442%793μg
1 μgvs793 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.67%10mg
Sodium
2%30mg
10 mgvs30 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.36%0.7mg
Zinc
481%53mg
0.7 mgvs53 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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23.4%866g
Water
0.32%12g
866 gvs12 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Frozen Blueberries vs Roasted Sunflower Seeds:
Comparing minerals per 1 kilogram for Frozen Blueberries vs Roasted Sunflower Seeds:
Comparison of macro-nutrients per 1 kilogram:



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