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

Macros Ratio

	Protein	Fat	Carbs
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Blueberries, wild, canned, heavy syrup, drained	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	16.7% 485kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	NA	84.4% 27g	32g per day for Men 19-50 years
Omega 3	NA	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	NA	998% 170g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 128g	72% 93g	130g per day for Men 19-50 years
Sugars	121% 87.5g	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	56.4% 41g	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	% 46g	NA	g per day for Men 19-50 years
Sucrose	% 0.045g	NA	g per day for Men 19-50 years
Fiber	58.5% 22.2g	137% 52g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Blueberries, wild, canned, heavy syrup, drained	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	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	12.2% 0.16mg	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	9.07% 36.3μg	270% 1080μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.36mg	7.06% 6.35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56% 67μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, wild, canned, heavy syrup, drained	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.6% 86mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	NA	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	125% 9.98mg	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	454% 10.4mg	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	9.07% 63.5mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	6.14% 209mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	NA	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	4.95% 0.54mg	219% 24mg	11mg per day for Men 19-50 years
Water	8.66% 320g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries, wild, canned, heavy syrup, drained VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Blueberries, wild, canned, heavy syrup, drained 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, wild, canned, heavy syrup, drained vs Toasted Sunflower Seeds:

• 1 lb of Toasted Sunflower Seed Kernels no Salt contains 9.8 times more Vitamin B1, 9 times more Vitamin B3, 172.2 times more Vitamin B5, 23 times more Vitamin B6 and 29.8 times more Vitamin B9 than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Toasted Sunflower Seeds provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Blueberries, wild, canned, heavy syrup, drained have insufficient amounts of Vitamin B5
• Both Blueberries, wild, canned, heavy syrup, drained as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin C in one pound.

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

• 1 lb of Toasted Sunflower Seed Kernels no Salt contains 3 times more Calcium, 3.1 times more Iron, 21.5 times more Magnesium, 82.7 times more Phosphorus, 10.7 times more Potassium and 44.2 times more Zinc than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Toasted Sunflower Seeds contain similar levels of Manganese per one pound.
• 1 pound of Blueberries, wild, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blueberries, wild, canned, heavy syrup, drained has 1.4 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 5.8 times more Energy, 167.1 times more Fat, 2.3 times more Fiber and 30.7 times more Protein than Blueberries, wild, canned, heavy syrup, drained.
• 1 pound of Blueberries, wild, canned, heavy syrup, drained provide inadequate amounts of Protein