Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Frozen Blackberries

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Frozen Blackberries	7%	5%	88%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Frozen Blackberries	Recommended Dietary Allowance
Energy	204% 5920kcal	22% 640kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	4.43% 4.3g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	9.6% 1.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	121% 157g	130g per day for Men 19-50 years
Sugars	43% 31g	147% 107g	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	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	132% 50g	38g per day for Men 19-50 years
Protein	358% 201g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Frozen Blackberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	75.4% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	47% 0.61mg	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	585% 2340μg	85% 340μg	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	12.2% 11mg	34.4% 31mg	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	2422% 363mg	78% 11.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	165% 198μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Frozen Blackberries	Recommended Dietary Allowance
Calcium	87% 870mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	133% 1.2mg	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	535% 42.8mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	532% 12.2mg	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	1627% 11390mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	41% 1400mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	22.2% 822g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Frozen Blackberries per 1 kg

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

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 11 times more Vitamin B1, 6.1 times more Vitamin B2, 3.4 times more Vitamin B3, 46 times more Vitamin B5, 13 times more Vitamin B6, 6.9 times more Vitamin B9 and 31.1 times more Vitamin E than Frozen Blackberries.
• While 1 kg of Frozen Blackberries contains 2.8 times more Vitamin C and 6.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Frozen Blackberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 3 times more Calcium, 15 times more Copper, 5.4 times more Iron, 5.8 times more Magnesium, 1.7 times more Manganese, 38 times more Phosphorus, 3.5 times more Potassium, 195.5 times more Selenium and 20.8 times more Zinc than Frozen Blackberries.
• While 1 kg of Frozen Blackberries contains 53.4 times more Water than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Frozen Blackberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 9.3 times more Energy, 119.3 times more Fat, 471.2 times more Saturated Fat, 209.9 times more Omega 6, 1.5 times more Carbohydrate, 2.1 times more Fiber and 17 times more Protein than Frozen Blackberries.
• While 1 kg of Frozen Blackberries contains 3.4 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Frozen Blackberries offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Frozen Blackberries provide inadequate amounts of Omega 6