Comparing Nutrients in 1 pound Sunflower Seed Butter VS Blueberries, wild, canned, heavy syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%

Macro Nutrients

	Sunflower Seed Butter	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	97% 2799kcal	16.7% 485kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	66.3% 21.2g	NA	32g per day for Men 19-50 years
Omega 3	14% 0.23g	NA	1.6g per day for Men 19-50 years
Omega 6	260% 44g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	99% 128g	130g per day for Men 19-50 years
Sugars	66% 48g	121% 87.5g	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	0% 0g	56.4% 41g	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	% 0g	% 46g	g per day for Men 19-50 years
Sucrose	% 47.6g	% 0.045g	g per day for Men 19-50 years
Fiber	68% 26g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	140% 78.4g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	191% 30.6mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	3.7% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	12.2% 0.16mg	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	269% 1075μg	9.07% 36.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.6% 12.2mg	1.5% 1.36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	692% 104mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	56% 67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	29% 290mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	805% 7.24mg	NA	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	234% 18.7mg	125% 9.98mg	8mg per day for Men 19-50 years
Magnesium	336% 1411mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	409% 9.4mg	454% 10.4mg	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	432% 3021mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	77% 2613mg	6.14% 209mg	3400mg per day for Men 19-50 years
Selenium	861% 474μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	202% 22mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	8.66% 320g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Blueberries, wild, canned, heavy syrup, drained per 1 lb

Compare the macro and micronutrient content in 1 lb of Sunflower Seed Butter versus 1 lb of Blueberries, wild, canned, heavy syrup, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Sunflower Seed Butter vs Blueberries, wild, canned, heavy syrup, drained:

• 1 pound of Sunflower Seed Butter has 1.6 times more Vitamin B1, 14.4 times more Vitamin B3, 28.5 times more Vitamin B5, 15.7 times more Vitamin B6, 29.6 times more Vitamin B9 and 9 times more Vitamin C than Blueberries, wild, canned, heavy syrup, drained.
• While 1 lb of Blueberries, wild, canned, heavy syrup, drained contains 1.9 times more Vitamin B2 than Sunflower Seed Butter no Salt.
• 1 pound of Blueberries, wild, canned, heavy syrup, drained have insufficient amounts of Vitamin B5 and Vitamin C

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

• 1 pound of Sunflower Seed Butter has 3.4 times more Calcium, 1.9 times more Iron, 51.8 times more Magnesium, 47.6 times more Phosphorus, 12.5 times more Potassium and 40.8 times more Zinc than Blueberries, wild, canned, heavy syrup, drained.
• Both Sunflower Seed Butter and Blueberries, wild, canned, heavy syrup, drained 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 Sunflower Seed Butter has 5.8 times more Energy, 162.4 times more Fat and 30.9 times more Protein than Blueberries, wild, canned, heavy syrup, drained.
• While 1 lb of Blueberries, wild, canned, heavy syrup, drained contains 1.8 times more Sugars and more Fructose than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Blueberries, wild, canned, heavy syrup, drained offer comparable quantities of Carbohydrate and Fiber per one pound.
• 1 pound of Blueberries, wild, canned, heavy syrup, drained provide inadequate amounts of Protein