Comparing Nutrients in 1 kilogram Blueberries VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Blueberries	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	19.7% 570kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	5.18% 0.88g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 145g	176% 229g	130g per day for Men 19-50 years
Sugars	137% 100g	43% 31g	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	0% 0g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 23.7g	g per day for Men 19-50 years
Fiber	63% 24g	279% 106g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Oil 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	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	161% 193μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6% 60mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	2004% 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	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	904% 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	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	1422% 782μg	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	474% 52mg	11mg per day for Men 19-50 years
Water	22.8% 842g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Blueberries versus 1 kg of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Blueberries has 8.8 times more Vitamin C and 6.2 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 8.6 times more Vitamin B1, 6.8 times more Vitamin B2, 9.9 times more Vitamin B3, 56 times more Vitamin B5, 15.2 times more Vitamin B6, 39 times more Vitamin B9 and 63.7 times more Vitamin E than Raw Blueberries.
• 1 kilogram of Blueberries have insufficient amounts of Vitamin B9
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raw Blueberries as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Blueberries has 54.7 times more Water than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 14.5 times more Calcium, 31.6 times more Copper, 15.3 times more Iron, 21.2 times more Magnesium, 6.2 times more Manganese, 94.9 times more Phosphorus, 6.3 times more Potassium, 782 times more Selenium and 32.6 times more Zinc than Raw Blueberries.
• 1 kilogram of Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blueberries has 3.2 times more Sugars and more Fructose than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 10.4 times more Energy, 155.5 times more Fat, 252.4 times more Saturated Fat, 1.4 times more Omega 3, 388.7 times more Omega 6, 1.6 times more Carbohydrate, 4.4 times more Fiber and 27.1 times more Protein than Raw Blueberries.
• 1 kilogram of Blueberries provide inadequate amounts of Energy, Omega 6 and Protein