Comparing Nutrients in 300 calories Blueberries, wild, canned, heavy syrup, drained VS Sunflower Seeds

Weight per 300 calories

• Blueberries, wild, canned, heavy syrup, drained: 280g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 5.5 times more energy per unit of mass than Blueberries, wild, canned, heavy syrup, drained, which is very high in comparison to other foods. Blueberries, wild, canned, heavy syrup, drained having average energy density.

Which food has more nutrients per 300 calories - Blueberries, wild, canned, heavy syrup, drained or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Blueberries, wild, canned, heavy syrup, drained	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	NA	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	NA	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	NA	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	74.6% 54g	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	35% 25.3g	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	% 28.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.028g	% 1.3g	g per day for Men 19-50 years
Fiber	36% 13.7g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Blueberries, wild, canned, heavy syrup, drained	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.7% 0.093mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.5% 0.88mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.2% 1.3mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.11mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.55% 0.098mg	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	5.6% 22.4μg	29% 117μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.93% 0.84mg	0.8% 0.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.6% 41.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, wild, canned, heavy syrup, drained	Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.33% 53.3mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	NA	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	77% 6.17mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	4% 17mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	280% 6.45mg	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	5.6% 39.3mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	NA	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.8mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	3.06% 0.34mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	5.35% 198g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Blueberries, wild, canned, heavy syrup, drained vs Sunflower Seeds:

• Blueberries, wild, canned, heavy syrup, drained have 4.8 times more Vitamin B2 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.2 times more Vitamin B1, 3.3 times more Vitamin B3, 5 times more Vitamin B5, 7 times more Vitamin B6 and 5.2 times more Vitamin B9 than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Blueberries, wild, canned, heavy syrup, drained vs Sunflower Seeds:

• Blueberries, wild, canned, heavy syrup, drained have 1.3 times more Calcium, 2.3 times more Iron, 6.4 times more Manganese and 81.5 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9.9 times more Magnesium, 8.6 times more Phosphorus, 2.6 times more Potassium and 7.6 times more Zinc than Blueberries, wild, canned, heavy syrup, drained.

Comparison of macro-nutrients per 300 calories:

• Blueberries, wild, canned, heavy syrup, drained have 7.7 times more Carbohydrate, 40.2 times more Sugars and 3.1 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 27.7 times more Fat and 6.8 times more Protein than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Blueberries, wild, canned, heavy syrup, drained as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 300 kcal.