Comparing Nutrients in 1 pound Blueberries, canned, light syrup, drained VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Blueberries, canned, light syrup, drained	4%	4%	92%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Blueberries, canned, light syrup, drained	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	13.8% 399kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	3.04% 0.52g	260% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	81.4% 106g	130g per day for Men 19-50 years
Sugars	109% 79g	66% 48g	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	52.7% 38.2g	0% 0g	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	% 39g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.86g	% 47.6g	g per day for Men 19-50 years
Fiber	31% 11.8g	68% 26g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	Blueberries, canned, light syrup, drained	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	192% 2.5mg	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	2.27% 9.07μg	269% 1075μg	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	2.5% 2.27mg	13.6% 12.2mg	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	41.7% 6.26mg	692% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75.2% 90μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, canned, light syrup, drained	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	805% 7.24mg	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	24.4% 1.95mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	86.8% 2mg	409% 9.4mg	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	7.78% 54.4mg	432% 3021mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	861% 474μg	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	3.7% 0.41mg	202% 22mg	11mg per day for Men 19-50 years
Water	9.3% 343g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries, canned, light syrup, drained VS Sunflower Seed Butter per 1 lb

Compare the macro and micronutrient content in 1 lb of Blueberries, canned, light syrup, drained versus 1 lb of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Blueberries, canned, light syrup, drained vs Sunflower Seed Butter:

• 1 lb of Sunflower Seed Butter no Salt contains 18.6 times more Vitamin B3, 28.5 times more Vitamin B5, 11.2 times more Vitamin B6, 118.5 times more Vitamin B9, 5.4 times more Vitamin C and 16.6 times more Vitamin E than Blueberries, canned, light syrup, drained.
• Both Blueberries, canned, light syrup, drained and Sunflower Seed Butter provide similar amounts of Vitamin B1 and Vitamin B2 per one pound.
• 1 pound of Blueberries, canned, light syrup, drained have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin C
• Both Blueberries, canned, light syrup, drained as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Blueberries, canned, light syrup, drained vs Sunflower Seed Butter:

• 1 pound of Blueberries, canned, light syrup, drained has 122.1 times more Water than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 10.7 times more Calcium, 30.1 times more Copper, 9.6 times more Iron, 77.8 times more Magnesium, 4.7 times more Manganese, 55.5 times more Phosphorus, 10.7 times more Potassium, 1044 times more Selenium and 54.3 times more Zinc than Blueberries, canned, light syrup, drained.
• 1 pound of Blueberries, canned, light syrup, drained lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blueberries, canned, light syrup, drained has 1.5 times more Omega 3, 1.7 times more Sugars and more Fructose than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 7 times more Energy, 138 times more Fat, 167.1 times more Saturated Fat, 85.4 times more Omega 6, 2.2 times more Fiber and 16.6 times more Protein than Blueberries, canned, light syrup, drained.
• Both Blueberries, canned, light syrup, drained and Sunflower Seed Butter offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Blueberries, canned, light syrup, drained provide inadequate amounts of Omega 6 and Protein