Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Frozen Blackberries

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Frozen Blackberries	7%	5%	88%

Macro Nutrients

	Toasted Sunflower Seeds	Frozen Blackberries	Recommended Dietary Allowance
Energy	97% 2808kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	54.7% 71g	130g per day for Men 19-50 years
Sugars	NA	66.8% 48.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	137% 52g	59.7% 22.7g	38g per day for Men 19-50 years
Protein	139% 78g	9.56% 5.35g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Frozen Blackberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	34.2% 5.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	21.3% 0.28mg	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	270% 1080μg	38.6% 154μg	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	15.6% 14mg	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	NA	35.4% 5.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Frozen Blackberries	Recommended Dietary Allowance
Calcium	26% 259mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	60.5% 0.54mg	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	386% 31mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	241% 5.55mg	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	750% 5253mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	NA	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	219% 24mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Frozen Blackberries per 1 lb

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

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

• 1 pound of Toasted Sunflower Seeds has 11.2 times more Vitamin B1, 6.2 times more Vitamin B2, 3.5 times more Vitamin B3, 46.8 times more Vitamin B5, 13.2 times more Vitamin B6 and 7 times more Vitamin B9 than Frozen Blackberries.
• While 1 lb of Frozen Blackberries contains 2.2 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Frozen Blackberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Toasted Sunflower Seeds vs Frozen Blackberries:

• 1 pound of Toasted Sunflower Seeds has 2 times more Calcium, 15.3 times more Copper, 8.5 times more Iron, 5.9 times more Magnesium, 1.7 times more Manganese, 38.6 times more Phosphorus, 3.5 times more Potassium and 21.2 times more Zinc than Frozen Blackberries.
• While 1 lb of Frozen Blackberries contains 82.2 times more Water than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 9.7 times more Energy, 132.1 times more Fat, 396.9 times more Saturated Fat, 229.4 times more Omega 6, 1.3 times more Carbohydrate, 2.3 times more Fiber and 14.6 times more Protein than Frozen Blackberries.
• Both Toasted Sunflower Seeds and Frozen Blackberries offer comparable quantities of Omega 3 per one pound.
• 1 pound of Frozen Blackberries provide inadequate amounts of Omega 6