Comparing Nutrients in 500 calories Blueberries VS Toasted Sunflower Seeds

Weight per 500 calories

• Blueberries: 877g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 10.9 times more energy per unit of mass than Raw Blueberries, which is very high in comparison to other foods. Blueberries having low energy density.

Discover which food has more nutrients per 500 calories - Blueberries or Toasted Sunflower Seeds?

Macros Ratio

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

Macro Nutrients

	Blueberries	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	31.8% 0.51g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	4.54% 0.77g	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	98% 127g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	121% 87.4g	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	60% 43.6g	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	% 43g	NA	g per day for Men 19-50 years
Sucrose	% 0.96g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.92% 26.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.8% 1.1mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8.77% 2.63μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13% 52.6μg	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	95% 85mg	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	33.3% 5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	141% 169μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.26% 52.6mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	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	30.7% 2.46mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.6mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	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	15% 105mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	1.6% 0.88μg	NA	55μg per day for Men 19-50 years
Sodium	0.58% 8.77mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	20% 739g	0.022% 0.81g	3700g per day for Men 19-50 years

Blueberries VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Blueberries or Toasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Blueberries vs Toasted Sunflower Seeds:

• 500 calories of Blueberries have 1.2 times more Vitamin B1, 1.6 times more Vitamin B2 and 75.2 times more Vitamin C than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 5.2 times more Vitamin B5, 1.4 times more Vitamin B6 and 3.7 times more Vitamin B9 than Raw Blueberries.
• Both Blueberries and Toasted Sunflower Seeds provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raw Blueberries 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 Blueberries vs Toasted Sunflower Seeds:

• 500 calories of Blueberries have 1.7 times more Manganese, 1.7 times more Potassium and 914.5 times more Water than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 3 times more Copper, 2.2 times more Iron, 2 times more Magnesium, 8.9 times more Phosphorus and 3.1 times more Zinc than Raw Blueberries.
• Both Raw Blueberries as well as Toasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Blueberries have 8 times more Omega 3, 7.6 times more Carbohydrate and 2.3 times more Fiber than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 15.8 times more Fat, 19.6 times more Saturated Fat, 39.1 times more Omega 6 and 2.1 times more Protein than Raw Blueberries.
• Both Blueberries and Toasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.
• 500 calories of Blueberries provide inadequate amounts of Omega 6
• 500 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3