Comparing Nutrients in 1 kilogram Sunflower Seeds VS Sweetened Dried Blueberries

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Sweetened Dried Blueberries	3%	6%	91%

Macro Nutrients

	Sunflower Seeds	Sweetened Dried Blueberries	Recommended Dietary Allowance
Energy	201% 5840kcal	109% 3170kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	25.8% 25g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	6.25% 2g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	102% 1.63g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	67% 11.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	615% 800g	130g per day for Men 19-50 years
Sugars	36% 26g	931% 675g	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	% 25g	NA	g per day for Men 19-50 years
Fiber	226% 86g	197% 75g	38g per day for Men 19-50 years
Protein	371% 208g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Sweetened Dried Blueberries	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	72% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	117% 1.52mg	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	568% 2270μg	30% 120μg	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	15.6% 14mg	264% 238mg	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	2345% 352mg	157% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	495% 594μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Sweetened Dried Blueberries	Recommended Dietary Allowance
Calcium	78% 780mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	178% 1.6mg	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	656% 52.5mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	NA	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	943% 6600mg	51.4% 360mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	63% 2140mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	4% 148g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 16.1 times more Vitamin B1, 2.8 times more Vitamin B2, 7.2 times more Vitamin B3, 8.8 times more Vitamin B6, 18.9 times more Vitamin B9 and 15 times more Vitamin E than Sweetened Dried Blueberries.
• While Sweetened Dried Blueberries contain 17 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Sweetened Dried Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Sweetened Dried Blueberries:

• Dried Sunflower Seed Kernels have 4.1 times more Calcium, 11.3 times more Copper, 5.8 times more Iron, 18.1 times more Magnesium, 18.3 times more Phosphorus, 3 times more Potassium, 88.3 times more Selenium and 10.2 times more Zinc than Sweetened Dried Blueberries.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 1.8 times more Energy, 20.6 times more Fat, 22.3 times more Saturated Fat, 20.3 times more Omega 6 and 8.3 times more Protein than Sweetened Dried Blueberries.
• While Sweetened Dried Blueberries contain 2.7 times more Omega 3, 4 times more Carbohydrate and 25.8 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Sweetened Dried Blueberries have similar amounts of Fiber per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Sweetened Dried Blueberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.