Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Blackberries

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Blackberries	11%	9%	80%

Macro Nutrients

	Roasted Sunflower Seeds	Blackberries	Recommended Dietary Allowance
Energy	91% 2640kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	26.6% 0.43g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	4.96% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	33.5% 43.6g	130g per day for Men 19-50 years
Sugars	17% 12.4g	30.5% 22g	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	NA	15% 11g	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	NA	% 10.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	132% 50.3g	63.3% 24g	38g per day for Men 19-50 years
Protein	157% 87.7g	11.3% 6.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Blackberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	9.07% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	10.5% 0.14mg	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	28.3% 113μg	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	7.06% 6.35mg	106% 95mg	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	789% 118mg	35.4% 5.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Blackberries	Recommended Dietary Allowance
Calcium	31.8% 318mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	83% 0.75mg	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	215% 17.2mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	127% 2.93mg	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	748% 5239mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	21.6% 735mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	3.3% 1.8μg	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	218% 24mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	11% 400g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Blackberries per 1 lb

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

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

• 1 pound of Roasted Sunflower Seeds has 5.3 times more Vitamin B1, 9.5 times more Vitamin B2, 10.9 times more Vitamin B3, 25.5 times more Vitamin B5, 26.8 times more Vitamin B6, 9.5 times more Vitamin B9 and 22.3 times more Vitamin E than Blackberries.
• While 1 lb of Raw Blackberries contains 15 times more Vitamin C and 7.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 pound of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 1 pound of Blackberries have insufficient amounts of Vitamin B1
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Blackberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Blackberries:

• 1 pound of Roasted Sunflower Seeds has 2.4 times more Calcium, 11.1 times more Copper, 6.1 times more Iron, 6.5 times more Magnesium, 3.3 times more Manganese, 52.5 times more Phosphorus, 5.2 times more Potassium, 198.3 times more Selenium and 10 times more Zinc than Blackberries.
• While 1 lb of Raw Blackberries contains 73.5 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 pound of Blackberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Sunflower Seeds has 13.5 times more Energy, 101.6 times more Fat, 372.8 times more Saturated Fat, 176.2 times more Omega 6, 2.5 times more Carbohydrate, 2.1 times more Fiber and 13.9 times more Protein than Blackberries.
• While 1 lb of Raw Blackberries contains 1.4 times more Omega 3 and 1.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 pound of Blackberries provide inadequate amounts of Energy and Omega 6