Comparing Nutrients in 1 pound Blueberries VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Blueberries	Sunflower Seeds	Recommended Dietary Allowance
Energy	8.9% 259kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	1.54% 1.5g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.7g	69.8% 91g	130g per day for Men 19-50 years
Sugars	62.3% 45g	16.4% 12g	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	31% 22.5g	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	% 22g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	% 11.3g	g per day for Men 19-50 years
Fiber	28.6% 11g	103% 39g	38g per day for Men 19-50 years
Protein	6% 3.36g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	469% 6.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	4.54% 1.36μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.8% 27.2μg	257% 1030μg	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	49% 44mg	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	17.2% 2.6mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73% 87.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	907% 8.16mg	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	16% 1.27mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	385% 8.85mg	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	428% 2994mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	6.6% 0.73mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	10.3% 382g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Blueberries vs Sunflower Seeds:

• Raw Blueberries have 6.9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 40 times more Vitamin B1, 8.7 times more Vitamin B2, 19.9 times more Vitamin B3, 9.1 times more Vitamin B5, 25.9 times more Vitamin B6, 37.8 times more Vitamin B9 and 61.7 times more Vitamin E than Raw Blueberries.
• Both Raw Blueberries as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Blueberries vs Sunflower Seeds:

• Raw Blueberries have 17.8 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 13 times more Calcium, 31.6 times more Copper, 18.8 times more Iron, 54.2 times more Magnesium, 5.8 times more Manganese, 55 times more Phosphorus, 8.4 times more Potassium, 530 times more Selenium and 31.3 times more Zinc than Raw Blueberries.

Comparison of macro-nutrients per 1 pound:

• Raw Blueberries have 3.8 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 10.2 times more Energy, 155.9 times more Fat, 159.1 times more Saturated Fat, 261.9 times more Omega 6, 1.4 times more Carbohydrate, 3.6 times more Fiber and 28.1 times more Protein than Raw Blueberries.
• Both Raw Blueberries and Dried Sunflower Seed Kernels have similar amounts of Omega 3 per 1 lb.
• Both Raw Blueberries as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.