Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Blueberries

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Blueberries	5%	5%	90%

Macro Nutrients

	Toasted Sunflower Seeds	Blueberries	Recommended Dietary Allowance
Energy	97% 2808kcal	8.9% 259kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	1.54% 1.5g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	2.35% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	50.6% 65.7g	130g per day for Men 19-50 years
Sugars	NA	62.3% 45g	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	31% 22.5g	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	% 22g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	137% 52g	28.6% 11g	38g per day for Men 19-50 years
Protein	139% 78g	6% 3.36g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Blueberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	4.54% 1.36μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	270% 1080μg	6.8% 27.2μg	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	49% 44mg	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	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	73% 87.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Blueberries	Recommended Dietary Allowance
Calcium	26% 259mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	28.7% 0.26mg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	66.3% 1.52mg	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	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	NA	0.82% 0.45μg	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	6.6% 0.73mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	10.3% 382g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Blueberries per 1 lb

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

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

• 1 pound of Toasted Sunflower Seeds has 8.8 times more Vitamin B1, 7 times more Vitamin B2, 10 times more Vitamin B3, 56.9 times more Vitamin B5, 15.5 times more Vitamin B6 and 39.7 times more Vitamin B9 than Blueberries.
• While 1 lb of Raw Blueberries contains 6.9 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• 1 pound of Blueberries have insufficient amounts of Vitamin B9
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Toasted Sunflower Seeds vs Blueberries:

• 1 pound of Toasted Sunflower Seeds has 9.5 times more Calcium, 32.2 times more Copper, 24.3 times more Iron, 21.5 times more Magnesium, 6.3 times more Manganese, 96.5 times more Phosphorus, 6.4 times more Potassium and 33.1 times more Zinc than Blueberries.
• While 1 lb of Raw Blueberries contains 84.2 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 1 pound of Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 10.9 times more Energy, 172.1 times more Fat, 212.6 times more Saturated Fat, 1.4 times more Omega 3, 424.9 times more Omega 6, 1.4 times more Carbohydrate, 4.8 times more Fiber and 23.3 times more Protein than Blueberries.
• 1 pound of Blueberries provide inadequate amounts of Energy, Omega 6 and Protein