Comparing Nutrients in 300 calories Frozen Blackberries VS Sunflower Seeds

Weight per 300 calories

• Frozen Blackberries: 469g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 9.1 times more energy per unit of mass than Frozen Blackberries, which is very high in comparison to other foods. Frozen Blackberries having low energy density.

Which food has more nutrients per 300 calories - Frozen Blackberries or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Frozen Blackberries	7%	5%	88%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Frozen Blackberries	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.08% 2g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.07g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.76g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.5% 73.5g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	69% 50g	1.86% 1.35g	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	% 1.3g	g per day for Men 19-50 years
Fiber	61.7% 23.4g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	9.88% 5.53g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Blackberries	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.13% 28μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.6% 0.22mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.4% 5.66mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	53% 0.69mg	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	40% 159μg	29% 117μg	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	16% 14.5mg	0.8% 0.72mg	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	36.6% 5.5mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	77.3% 93μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blackberries	Sunflower Seeds	Recommended Dietary Allowance
Calcium	13.6% 136mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	62.5% 0.56mg	103% 0.92mg	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	47% 3.75mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	249% 5.73mg	43.6% 1mg	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	20% 141mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	19.3% 656mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	3.4% 1.88μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.7mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.17mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	10.4% 385g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen Blackberries vs Sunflower Seeds:

• Frozen Blackberries have 18.3 times more Vitamin A, 1.3 times more Vitamin B3, 1.2 times more Vitamin B5, 1.4 times more Vitamin B9, 20.2 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.6 times more Vitamin B1, 2.4 times more Vitamin B6 and 3.3 times more Vitamin E than Frozen Blackberries.
• Both Frozen Blackberries and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 300 kcal.
• Both Frozen Blackberries as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen Blackberries vs Sunflower Seeds:

• Frozen Blackberries have 3.4 times more Calcium, 1.4 times more Iron, 5.7 times more Manganese, 2 times more Potassium and 158.6 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Copper, 1.6 times more Magnesium, 2.4 times more Phosphorus, 14.5 times more Selenium and 2.2 times more Zinc than Frozen Blackberries.

Comparison of macro-nutrients per 300 calories:

• Frozen Blackberries have 12.5 times more Omega 3, 7.1 times more Carbohydrate, 37.2 times more Sugars and 5.3 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 13.1 times more Fat, 32.5 times more Saturated Fat, 15.5 times more Omega 6 and 1.9 times more Protein than Frozen Blackberries.
• Both Frozen Blackberries and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Frozen Blackberries as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.