Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Blueberries, wild, canned, heavy syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%

Macro Nutrients

	Toasted Sunflower Seeds	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	97% 2808kcal	16.7% 485kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	NA	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	NA	1.6g per day for Men 19-50 years
Omega 6	998% 170g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	99% 128g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 46g	g per day for Men 19-50 years
Sucrose	NA	% 0.045g	g per day for Men 19-50 years
Fiber	137% 52g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	139% 78g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	3.7% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	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	270% 1080μg	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	7.06% 6.35mg	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	NA	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

	Toasted Sunflower Seeds	Blueberries, wild, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	26% 259mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	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	386% 31mg	125% 9.98mg	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	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	750% 5253mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	6.14% 209mg	3400mg per day for Men 19-50 years
Selenium	NA	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	219% 24mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	8.66% 320g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Blueberries, wild, canned, heavy syrup, drained per 1 lb

Compare the macro and micronutrient content in 1 lb of Toasted Sunflower Seeds 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 Toasted Sunflower Seeds vs Blueberries, wild, canned, heavy syrup, drained:

• 1 pound of Toasted Sunflower Seeds has 9.8 times more Vitamin B1, 9 times more Vitamin B3, 172.2 times more Vitamin B5, 23 times more Vitamin B6 and 29.8 times more Vitamin B9 than Blueberries, wild, canned, heavy syrup, drained.
• Both Toasted Sunflower Seeds and Blueberries, wild, canned, heavy syrup, drained provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Blueberries, wild, canned, heavy syrup, drained have insufficient amounts of Vitamin B5
• Both Toasted Sunflower Seed Kernels no Salt as well as Blueberries, wild, canned, heavy syrup, drained have insufficient amounts of Vitamin C in one pound.

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

• 1 pound of Toasted Sunflower Seeds has 3 times more Calcium, 3.1 times more Iron, 21.5 times more Magnesium, 82.7 times more Phosphorus, 10.7 times more Potassium and 44.2 times more Zinc than Blueberries, wild, canned, heavy syrup, drained.
• Both Toasted Sunflower Seeds 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 Toasted Sunflower Seeds has 5.8 times more Energy, 167.1 times more Fat, 2.3 times more Fiber and 30.7 times more Protein than Blueberries, wild, canned, heavy syrup, drained.
• While 1 lb of Blueberries, wild, canned, heavy syrup, drained contains 1.4 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• 1 pound of Blueberries, wild, canned, heavy syrup, drained provide inadequate amounts of Protein