Comparing Nutrients in 1 pound Blueberries, canned, light syrup, drained VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Blueberries, canned, light syrup, drained	4%	4%	92%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Blueberries, canned, light syrup, drained	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	13.8% 399kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	3.04% 0.52g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	72% 93g	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	137% 52g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Blueberries, canned, light syrup, drained	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	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	2.27% 9.07μg	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	2.5% 2.27mg	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	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	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	24.4% 1.95mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	86.8% 2mg	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	7.78% 54.4mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	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	3.7% 0.41mg	219% 24mg	11mg per day for Men 19-50 years
Water	9.3% 343g	0.12% 4.54g	3700g per day for Men 19-50 years

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

• Toasted Sunflower Seed Kernels no Salt contain 7.1 times more Vitamin B1, 2.2 times more Vitamin B2, 11.6 times more Vitamin B3, 172.2 times more Vitamin B5, 16.4 times more Vitamin B6, 119 times more Vitamin B9 and 2.8 times more Vitamin C than Blueberries, canned, light syrup, drained.
• Both Blueberries, canned, light syrup, drained as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Blueberries, canned, light syrup, drained vs Toasted Sunflower Seeds:

• Blueberries, canned, light syrup, drained have 75.7 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 9.5 times more Calcium, 34.6 times more Copper, 15.8 times more Iron, 32.3 times more Magnesium, 4.8 times more Manganese, 96.5 times more Phosphorus, 9.1 times more Potassium and 58.9 times more Zinc than Blueberries, canned, light syrup, drained.

Comparison of macro-nutrients per 1 pound:

• Toasted Sunflower Seed Kernels no Salt contain 7 times more Energy, 142 times more Fat, 212.6 times more Saturated Fat, 328 times more Omega 6, 4.4 times more Fiber and 16.5 times more Protein than Blueberries, canned, light syrup, drained.
• Both Blueberries, canned, light syrup, drained and Toasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 and Carbohydrate per 1 lb.
• Both Blueberries, canned, light syrup, drained as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.