Comparing Nutrients in 500 calories Blueberries, wild, canned, heavy syrup, drained VS Oil Roasted Sunflower Seeds

Weight per 500 calories

• Blueberries, wild, canned, heavy syrup, drained: 467g
• Oil Roasted Sunflower Seeds: 84.5g

Oil Roasted 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 500 calories - Blueberries, wild, canned, heavy syrup, drained or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Blueberries, wild, canned, heavy syrup, drained	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	NA	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	NA	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	NA	170% 29g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 132g	15% 19.3g	130g per day for Men 19-50 years
Sugars	124% 90g	3.62% 2.63g	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	58% 42g	0% 0g	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	% 47g	% 0.63g	g per day for Men 19-50 years
Sucrose	% 0.047g	% 2g	g per day for Men 19-50 years
Fiber	60.3% 23g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	4.67% 2.6g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Blueberries, wild, canned, heavy syrup, drained	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.46mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	51.5% 0.67mg	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	9.35% 37.4μg	49.4% 198μg	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	1.56% 1.4mg	1.03% 0.93mg	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	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.6% 69μg	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, wild, canned, heavy syrup, drained	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.88% 88.8mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	NA	169% 1.52mg	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	129% 10.3mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	6.68% 28mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	467% 10.7mg	76.4% 1.76mg	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	9.35% 65.4mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	6.32% 215mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	NA	120% 66μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.67mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	5.1% 0.56mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	8.92% 330g	0.035% 1.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Blueberries, wild, canned, heavy syrup, drained vs Oil Roasted Sunflower Seeds:

• Blueberries, wild, canned, heavy syrup, drained have 6.2 times more Vitamin B2 and 26.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Vitamin B1, 1.6 times more Vitamin B3, 30.6 times more Vitamin B5, 4.1 times more Vitamin B6 and 5.3 times more Vitamin B9 than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Blueberries, wild, canned, heavy syrup, drained vs Oil Roasted Sunflower Seeds:

• Blueberries, wild, canned, heavy syrup, drained have 1.2 times more Calcium, 2.8 times more Iron, 6.1 times more Manganese and 253.8 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.8 times more Magnesium, 14.7 times more Phosphorus, 1.9 times more Potassium and 7.8 times more Zinc than Blueberries, wild, canned, heavy syrup, drained.

Comparison of macro-nutrients per 500 calories:

• Blueberries, wild, canned, heavy syrup, drained have 6.8 times more Carbohydrate, 34.3 times more Sugars, more Fructose and 2.6 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 27.3 times more Fat and 6.5 times more Protein than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Blueberries, wild, canned, heavy syrup, drained as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 500 kcal.