Comparing Nutrients in 1 kilogram Mulberries VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Mulberries	12%	7%	81%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Mulberries	Sunflower Seeds	Recommended Dietary Allowance
Energy	15% 430kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	12% 2.06g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.4% 98g	154% 200g	130g per day for Men 19-50 years
Sugars	112% 81g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 25g	g per day for Men 19-50 years
Fiber	44.7% 17g	226% 86g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Mulberries	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.7% 1mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.8% 6.2mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	1035% 13.5mg	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	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	404% 364mg	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	58% 8.7mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mulberries	Sunflower Seeds	Recommended Dietary Allowance
Calcium	39% 390mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	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	231% 18.5mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	NA	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	54.3% 380mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	57% 1940mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	455% 50mg	11mg per day for Men 19-50 years
Water	23.7% 877g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• Raw Mulberries have 26 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 51 times more Vitamin B1, 3.5 times more Vitamin B2, 13.4 times more Vitamin B3, 26.9 times more Vitamin B6, 37.8 times more Vitamin B9 and 40.4 times more Vitamin E than Raw Mulberries.
• Both Raw Mulberries 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 Mulberries vs Sunflower Seeds:

• Raw Mulberries have 18.5 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Calcium, 30 times more Copper, 2.8 times more Iron, 18.1 times more Magnesium, 17.4 times more Phosphorus, 3.3 times more Potassium, 88.3 times more Selenium and 41.7 times more Zinc than Raw Mulberries.

Comparison of macro-nutrients per 1 kilogram:

• Raw Mulberries have 3.1 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 13.6 times more Energy, 131.9 times more Fat, 165 times more Saturated Fat, 60 times more Omega 3, 111.9 times more Omega 6, 2 times more Carbohydrate, 5.1 times more Fiber and 14.4 times more Protein than Raw Mulberries.
• Both Raw Mulberries as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.