Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Sweetened Frozen Blueberries

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Sweetened Frozen Blueberries	2%	1%	97%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Energy	93% 2685kcal	13.3% 386kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	76.6% 100g	130g per day for Men 19-50 years
Sugars	19.5% 14g	123% 89.4g	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	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	% 3.36g	NA	g per day for Men 19-50 years
Sucrose	% 10.8g	NA	g per day for Men 19-50 years
Fiber	127% 48g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	162% 91g	3.24% 1.8g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	20.6% 0.27mg	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	265% 1061μg	7.94% 31.8μg	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	5.54% 5mg	5.04% 4.54mg	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	1099% 165mg	15.7% 2.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	67% 80.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Calcium	39.5% 395mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	19.7% 0.18mg	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	243% 19.4mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	2.16% 9.07mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	51.7% 1.2mg	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	738% 5166mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	1.65% 0.91μg	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	215% 23.6mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	0.19% 7g	9.5% 351g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Sweetened Frozen Blueberries per 1 lb

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

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Sweetened Frozen Blueberries:

• 1 pound of Oil Roasted Sunflower Seeds has 16 times more Vitamin B1, 5.4 times more Vitamin B2, 16.3 times more Vitamin B3, 55.5 times more Vitamin B5, 13.4 times more Vitamin B6, 33.4 times more Vitamin B9 and 69.9 times more Vitamin E than Sweetened Frozen Blueberries.
• While 1 lb of Sweetened Frozen Blueberries contains 5.7 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Sweetened Frozen Blueberries have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B9
• Both Oil Roasted Sunflower Seed Kernels as well as Sweetened Frozen Blueberries have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Sweetened Frozen Blueberries:

• 1 pound of Oil Roasted Sunflower Seeds has 14.5 times more Calcium, 46.3 times more Copper, 11 times more Iron, 63.5 times more Magnesium, 7.9 times more Manganese, 162.7 times more Phosphorus, 8.1 times more Potassium, 391 times more Selenium and 86.8 times more Zinc than Sweetened Frozen Blueberries.
• While 1 lb of Sweetened Frozen Blueberries contains 50.3 times more Water than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Sweetened Frozen Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 7 times more Energy, 394.6 times more Fat, 642.5 times more Saturated Fat, 3.5 times more Omega 3, 1006.1 times more Omega 6, 4.8 times more Fiber and 50.2 times more Protein than Sweetened Frozen Blueberries.
• While 1 lb of Sweetened Frozen Blueberries contains 6.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Sweetened Frozen Blueberries offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Sweetened Frozen Blueberries provide inadequate amounts of Omega 3, Omega 6 and Protein