Comparing Nutrients in 500 calories Blackberries, canned, heavy syrup, solids and liquids VS Toasted Sunflower Seeds

Weight per 500 calories

• Blackberries, canned, heavy syrup, solids and liquids: 544g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 6.7 times more energy per unit of mass than Blackberries, canned, heavy syrup, solids and liquids, which is very high in comparison to other foods. Blackberries, canned, heavy syrup, solids and liquids having average energy density.

Discover which food has more nutrients per 500 calories - Blackberries, canned, heavy syrup, solids and liquids or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Blackberries, canned, heavy syrup, solids and liquids	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.76g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	0.085% 0.027g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	9.17% 0.15g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	148% 107g	NA	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	48.6% 18.5g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Blackberries, canned, heavy syrup, solids and liquids	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	6.64% 59.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.75% 1.56mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	50% 0.65mg	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	36.7% 147μg	48% 192μg	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	17% 15.2mg	1.26% 1.13mg	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	28.3% 4.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60.2% 72.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries, canned, heavy syrup, solids and liquids	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11.4% 114mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	80.3% 0.72mg	165% 1.5mg	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	44% 3.53mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	74.2% 1.7mg	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	11% 76mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	NA	55μg per day for Men 19-50 years
Sodium	1.1% 16.3mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	11% 408g	0.022% 0.81g	3700g per day for Men 19-50 years

Blackberries, Canned, Heavy Syrup, Solids And Liquids VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Blackberries, canned, heavy syrup, solids and liquids or Toasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Blackberries, canned, heavy syrup, solids and liquids vs Toasted Sunflower Seeds:

• 500 calories of Blackberries, canned, heavy syrup, solids and liquids have 13.5 times more Vitamin C than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Vitamin B1, 2.2 times more Vitamin B3, 6.9 times more Vitamin B5, 3.3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids and Toasted Sunflower Seeds provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B3
• 500 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Blackberries, canned, heavy syrup, solids and liquids vs Toasted Sunflower Seeds:

• 500 calories of Blackberries, canned, heavy syrup, solids and liquids have 2.5 times more Calcium, 2.2 times more Manganese, 1.4 times more Potassium and 505 times more Water than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 2 times more Copper, 1.6 times more Iron, 12.3 times more Phosphorus and 4.4 times more Zinc than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids and Toasted Sunflower Seeds contain similar levels of Magnesium per 500 calories.
• 500 calories of Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Zinc
• 500 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Blackberries, canned, heavy syrup, solids and liquids have 7.5 times more Carbohydrate and 2 times more Fiber than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 60.3 times more Fat, 177 times more Saturated Fat, 104.9 times more Omega 6 and 2 times more Protein than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids and Toasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.
• 500 calories of Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 6
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 500 calories.