Comparing Nutrients in 1 pound Blueberries VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Blueberries	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	8.9% 259kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	1.54% 1.5g	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	16.4% 0.26g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	998% 170g	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	72% 93g	130g per day for Men 19-50 years
Sugars	62.3% 45g	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	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	NA	g per day for Men 19-50 years
Fiber	28.6% 11g	137% 52g	38g per day for Men 19-50 years
Protein	6% 3.36g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	281% 3.65mg	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	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	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73% 87.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	16% 1.27mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	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	10.3% 349mg	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	0.3% 4.54mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	6.6% 0.73mg	219% 24mg	11mg per day for Men 19-50 years
Water	10.3% 382g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Blueberries versus 1 lb of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Blueberries has 6.9 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 8.8 times more Vitamin B1, 7 times more Vitamin B2, 10 times more Vitamin B3, 56.9 times more Vitamin B5, 15.5 times more Vitamin B6 and 39.7 times more Vitamin B9 than Raw Blueberries.
• 1 pound of Blueberries have insufficient amounts of Vitamin B9
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raw Blueberries as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Blueberries vs Toasted Sunflower Seeds:

• 1 pound of Blueberries has 84.2 times more Water than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 9.5 times more Calcium, 32.2 times more Copper, 24.3 times more Iron, 21.5 times more Magnesium, 6.3 times more Manganese, 96.5 times more Phosphorus, 6.4 times more Potassium and 33.1 times more Zinc than Raw Blueberries.
• 1 pound of Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Toasted Sunflower Seed Kernels no Salt contains 10.9 times more Energy, 172.1 times more Fat, 212.6 times more Saturated Fat, 1.4 times more Omega 3, 424.9 times more Omega 6, 1.4 times more Carbohydrate, 4.8 times more Fiber and 23.3 times more Protein than Raw Blueberries.
• 1 pound of Blueberries provide inadequate amounts of Energy, Omega 6 and Protein