Comparing Nutrients in 1 pound Blackberries, canned, heavy syrup, solids and liquids VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Blackberries, canned, heavy syrup, solids and liquids	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	14.4% 417kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	7.65% 0.12g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.6% 105g	72% 93g	130g per day for Men 19-50 years
Sugars	123% 89.4g	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	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	NA	g per day for Men 19-50 years
Fiber	40.6% 15.4g	137% 52g	38g per day for Men 19-50 years
Protein	10.6% 5.94g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Blackberries, canned, heavy syrup, solids and liquids	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.14% 1.3mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	281% 3.65mg	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	30.6% 122μg	270% 1080μg	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	14% 12.7mg	7.06% 6.35mg	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	23.6% 3.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50.3% 60.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries, canned, heavy syrup, solids and liquids	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.53% 95mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	924% 8.3mg	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	37% 2.95mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	137% 3.16mg	417% 9.6mg	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	9.07% 63.5mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	13.2% 449mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	219% 24mg	11mg per day for Men 19-50 years
Water	9.2% 340g	0.12% 4.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Blackberries, canned, heavy syrup, solids and liquids vs Toasted Sunflower Seeds:

• Blackberries, canned, heavy syrup, solids and liquids have more Vitamin A and 2 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 12 times more Vitamin B1, 7.3 times more Vitamin B2, 14.6 times more Vitamin B3, 46.8 times more Vitamin B5, 22.4 times more Vitamin B6 and 8.8 times more Vitamin B9 than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Blackberries, canned, heavy syrup, solids and liquids vs Toasted Sunflower Seeds:

• Blackberries, canned, heavy syrup, solids and liquids have 75.1 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.7 times more Calcium, 13.8 times more Copper, 10.5 times more Iron, 7.6 times more Magnesium, 3 times more Manganese, 82.7 times more Phosphorus, 5 times more Potassium and 29.4 times more Zinc than Blackberries, canned, heavy syrup, solids and liquids.

Comparison of macro-nutrients per 1 pound:

• Toasted Sunflower Seed Kernels no Salt contain 6.7 times more Energy, 405.7 times more Fat, 1190.6 times more Saturated Fat, 2.9 times more Omega 3, 705.5 times more Omega 6, 3.4 times more Fiber and 13.1 times more Protein than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids and Toasted Sunflower Seed Kernels no Salt have similar amounts of Carbohydrate per 1 lb.
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.