Comparing Nutrients in 1 kilogram Blueberries VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Blueberries	Sunflower Seeds	Recommended Dietary Allowance
Energy	19.7% 570kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	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	36.3% 0.58g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	5.18% 0.88g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 145g	154% 200g	130g per day for Men 19-50 years
Sugars	137% 100g	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	68.6% 49.7g	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	% 48.8g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	% 25g	g per day for Men 19-50 years
Fiber	63% 24g	226% 86g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	1035% 13.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10% 3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 60μg	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	108% 97mg	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	38% 5.7mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	161% 193μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Sunflower Seeds	Recommended Dietary Allowance
Calcium	6% 60mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	35% 2.8mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	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	22.6% 770mg	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	0.67% 10mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	455% 50mg	11mg per day for Men 19-50 years
Water	22.8% 842g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• Raw Blueberries have 6.9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 40 times more Vitamin B1, 8.7 times more Vitamin B2, 19.9 times more Vitamin B3, 9.1 times more Vitamin B5, 25.9 times more Vitamin B6, 37.8 times more Vitamin B9 and 61.7 times more Vitamin E than Raw Blueberries.
• Both Raw 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 Blueberries vs Sunflower Seeds:

• Raw Blueberries have 17.8 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 13 times more Calcium, 31.6 times more Copper, 18.8 times more Iron, 54.2 times more Magnesium, 5.8 times more Manganese, 55 times more Phosphorus, 8.4 times more Potassium, 530 times more Selenium and 31.3 times more Zinc than Raw Blueberries.

Comparison of macro-nutrients per 1 kilogram:

• Raw Blueberries have 3.8 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 10.2 times more Energy, 155.9 times more Fat, 159.1 times more Saturated Fat, 261.9 times more Omega 6, 1.4 times more Carbohydrate, 3.6 times more Fiber and 28.1 times more Protein than Raw Blueberries.
• Both Raw Blueberries and Dried Sunflower Seed Kernels have similar amounts of Omega 3 per 1 kg.
• Both Raw Blueberries as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.