Comparing Nutrients in 1 kilogram Blueberries, wild, canned, heavy syrup, drained VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Blueberries, wild, canned, heavy syrup, drained	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	37% 1070kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	NA	221% 70.7g	32g per day for Men 19-50 years
Omega 3	NA	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	NA	2012% 342g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	218% 283g	176% 229g	130g per day for Men 19-50 years
Sugars	266% 193g	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	124% 90g	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	% 101g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 0.1g	% 23.7g	g per day for Men 19-50 years
Fiber	129% 49g	279% 106g	38g per day for Men 19-50 years
Protein	10% 5.6g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Blueberries, wild, canned, heavy syrup, drained	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	241% 3.13mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	609% 7.9mg	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	20% 80μg	585% 2340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.33% 3mg	12.2% 11mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	123% 148μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, wild, canned, heavy syrup, drained	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	19% 190mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	NA	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	275% 22mg	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	1000% 23mg	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	20% 140mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	NA	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	11% 1.2mg	474% 52mg	11mg per day for Men 19-50 years
Water	19% 706g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Blueberries, wild, canned, heavy syrup, drained vs Oil Roasted Sunflower Seeds:

• Blueberries, wild, canned, heavy syrup, drained have 4.8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 9.7 times more Vitamin B1, 8.8 times more Vitamin B3, 169.3 times more Vitamin B5, 22.6 times more Vitamin B6, 29.3 times more Vitamin B9 and 3.7 times more Vitamin C than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 per 1 kg.

Comparing minerals per 1 kilogram for Blueberries, wild, canned, heavy syrup, drained vs Oil Roasted Sunflower Seeds:

• Blueberries, wild, canned, heavy syrup, drained have 45.9 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.6 times more Calcium, 1.9 times more Iron, 21.2 times more Magnesium, 81.4 times more Phosphorus, 10.5 times more Potassium and 43.4 times more Zinc than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Oil Roasted Sunflower Seed Kernels have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Blueberries, wild, canned, heavy syrup, drained have 1.2 times more Carbohydrate, 6.2 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.5 times more Energy, 150.9 times more Fat, 2.2 times more Fiber and 35.8 times more Protein than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 1 kg.