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

Macros Ratio

	Protein	Fat	Carbs
Blueberries, canned, light syrup, drained	4%	4%	92%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Blueberries, canned, light syrup, drained	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	13.8% 399kcal	51% 1479kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	3.04% 0.52g	23% 3.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	125% 163g	130g per day for Men 19-50 years
Sugars	109% 79g	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	52.7% 38.2g	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	% 39g	NA	g per day for Men 19-50 years
Sucrose	% 1.86g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	62% 23.6g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	389% 218g	56g per day for Men 19-50 years

Vitamins

	Blueberries, canned, light syrup, drained	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	1205% 14.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	599% 30mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	263% 3.4mg	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	252% 1007μg	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	6.55% 5.9mg	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	NA	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 Flour	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	863% 7.77mg	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	375% 30mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	374% 1569mg	420mg per day for Men 19-50 years
Manganese	86.8% 2mg	389% 8.96mg	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	446% 3125mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	480% 264μg	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	204% 22.5mg	11mg per day for Men 19-50 years
Water	9.3% 343g	0.92% 34g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Blueberries, canned, light syrup, drained versus 1 lb of Sunflower Seed Flour 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 Flour:

• 1 lb of Partially Defatted Sunflower Seed Flour contains 69.3 times more Vitamin B1, 2 times more Vitamin B2, 20.1 times more Vitamin B3, 161 times more Vitamin B5, 15.4 times more Vitamin B6 and 111 times more Vitamin B9 than Blueberries, canned, light syrup, drained.
• 1 pound of Blueberries, canned, light syrup, drained have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Blueberries, canned, light syrup, drained as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Blueberries, canned, light syrup, drained has 10.1 times more Water than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 19 times more Calcium, 32.3 times more Copper, 15.4 times more Iron, 86.5 times more Magnesium, 4.5 times more Manganese, 57.4 times more Phosphorus, 582 times more Selenium and 55 times more Zinc than Blueberries, canned, light syrup, drained.
• 1 pound of Blueberries, canned, light syrup, drained lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc
• Both Blueberries, canned, light syrup, drained as well as Partially Defatted Sunflower Seed Flour lack sufficient amounts of Potassium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blueberries, canned, light syrup, drained has 37.5 times more Omega 3 than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 3.7 times more Energy, 7.6 times more Omega 6, 1.6 times more Carbohydrate, 2 times more Fiber and 46.2 times more Protein than Blueberries, canned, light syrup, drained.
• 1 pound of Blueberries, canned, light syrup, drained provide inadequate amounts of Omega 6 and Protein
• 1 pound of Sunflower Seed Flour provide inadequate amounts of Omega 3