Comparing Nutrients in 1 kilogram Sunflower Seed Butter VS Frozen Wild Blueberries

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Frozen Wild Blueberries	0%	3%	97%

Macro Nutrients

	Sunflower Seed Butter	Frozen Wild Blueberries	Recommended Dietary Allowance
Energy	213% 6170kcal	19.7% 570kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	146% 46.8g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	NA	1.6g per day for Men 19-50 years
Omega 6	573% 97g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 233g	107% 139g	130g per day for Men 19-50 years
Sugars	145% 105g	NA	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	0% 0g	51% 37g	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	% 0g	% 33.3g	g per day for Men 19-50 years
Sucrose	% 105g	% 0g	g per day for Men 19-50 years
Fiber	150% 57g	116% 44g	38g per day for Men 19-50 years
Protein	309% 173g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Frozen Wild Blueberries	Recommended Dietary Allowance
Vitamin A	NA	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.63mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	422% 67.5mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	234% 11.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	423% 5.5mg	15.4% 0.2mg	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	593% 2370μg	NA	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	30% 27mg	19% 17mg	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	1526% 229mg	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Frozen Wild Blueberries	Recommended Dietary Allowance
Calcium	64% 640mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	1774% 16mg	NA	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	515% 41.2mg	72.5% 5.8mg	8mg per day for Men 19-50 years
Magnesium	740% 3110mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	901% 20.7mg	1248% 28.7mg	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	951% 6660mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	169% 5760mg	20% 680mg	3400mg per day for Men 19-50 years
Selenium	1898% 1044μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	445% 49mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	23% 858g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Frozen Wild Blueberries per 1 kg

Compare the macro and micronutrient content in 1 kg of Sunflower Seed Butter versus 1 kg of Frozen Wild Blueberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sunflower Seed Butter vs Frozen Wild Blueberries:

• 1 kilogram of Sunflower Seed Butter has 1.8 times more Vitamin B1, 23.3 times more Vitamin B2, 11.1 times more Vitamin B3, 27.5 times more Vitamin B6, 1.6 times more Vitamin C and 88 times more Vitamin E than Frozen Wild Blueberries.
• 1 kilogram of Frozen Wild Blueberries have insufficient amounts of Vitamin B2, Vitamin B6, Vitamin C and Vitamin E
• Both Sunflower Seed Butter no Salt as well as Frozen Wild Blueberries have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sunflower Seed Butter vs Frozen Wild Blueberries:

• 1 kilogram of Sunflower Seed Butter has 3.8 times more Calcium, 7.1 times more Iron, 44.4 times more Magnesium, 51.2 times more Phosphorus, 8.5 times more Potassium and 7.3 times more Zinc than Frozen Wild Blueberries.
• While 1 kg of Frozen Wild Blueberries contains 1.4 times more Manganese and 138.4 times more Water than Sunflower Seed Butter no Salt.
• 1 kilogram of Frozen Wild Blueberries lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seed Butter has 10.8 times more Energy, 345 times more Fat, 155.9 times more Saturated Fat, 1.7 times more Carbohydrate, 1.3 times more Fiber and more Protein than Frozen Wild Blueberries.
• While 1 kg of Frozen Wild Blueberries contains more Fructose than Sunflower Seed Butter no Salt.
• 1 kilogram of Frozen Wild Blueberries provide inadequate amounts of Energy and Protein