Comparing Nutrients in 1 kilogram Blueberries VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Blueberries	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	19.7% 570kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	163% 52g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	5.18% 0.88g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 145g	185% 241g	130g per day for Men 19-50 years
Sugars	137% 100g	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	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	NA	g per day for Men 19-50 years
Fiber	63% 24g	292% 111g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	618% 8.04mg	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	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	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	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	161% 193μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6% 60mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	35% 2.8mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	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	17% 120mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	481% 53mg	11mg per day for Men 19-50 years
Water	22.8% 842g	0.32% 12g	3700g per day for Men 19-50 years

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

• Raw Blueberries have 6.9 times more Vitamin C and 7.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.9 times more Vitamin B1, 6 times more Vitamin B2, 16.8 times more Vitamin B3, 56.8 times more Vitamin B5, 15.5 times more Vitamin B6, 39.5 times more Vitamin B9 and 45.8 times more Vitamin E than Raw Blueberries.
• Both Raw Blueberries as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Blueberries vs Roasted Sunflower Seeds:

• Raw Blueberries have 70.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 11.7 times more Calcium, 32.1 times more Copper, 13.6 times more Iron, 21.5 times more Magnesium, 6.3 times more Manganese, 96.3 times more Phosphorus, 11 times more Potassium, 793 times more Selenium and 33.1 times more Zinc than Raw Blueberries.

Comparison of macro-nutrients per 1 kilogram:

• Raw Blueberries have 3.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 10.2 times more Energy, 150.9 times more Fat, 186.4 times more Saturated Fat, 372.5 times more Omega 6, 1.7 times more Carbohydrate, 4.6 times more Fiber and 26.1 times more Protein than Raw Blueberries.
• Both Raw Blueberries and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 per 1 kg.
• Both Raw Blueberries as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.