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

Weight per 500 calories

• Blueberries, wild, canned, heavy syrup, drained: 467g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 5.8 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.

Discover which food has more nutrients per 500 calories - Blueberries, wild, canned, heavy syrup, drained or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Blueberries, wild, canned, heavy syrup, drained	Toasted 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	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	NA	15% 4.8g	32g per day for Men 19-50 years
Omega 3	NA	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	NA	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 132g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	124% 90g	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	58% 42g	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	% 47g	NA	g per day for Men 19-50 years
Sucrose	% 0.047g	NA	g per day for Men 19-50 years
Fiber	60.3% 23g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	4.67% 2.6g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Blueberries, wild, canned, heavy syrup, drained	Toasted 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% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.46mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	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	9.35% 37.4μg	48% 192μg	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	1.26% 1.13mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.6% 69μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, wild, canned, heavy syrup, drained	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.88% 88.8mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	NA	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	129% 10.3mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	6.68% 28mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	467% 10.7mg	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	9.35% 65.4mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	6.32% 215mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.31% 4.67mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	5.1% 0.56mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	8.92% 330g	0.022% 0.81g	3700g per day for Men 19-50 years

Blueberries, Wild, Canned, Heavy Syrup, Drained VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Blueberries, wild, canned, heavy syrup, drained or Toasted Sunflower Seeds?

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

• 500 calories of Blueberries, wild, canned, heavy syrup, drained have 6.4 times more Vitamin B2 than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Vitamin B1, 1.5 times more Vitamin B3, 29.8 times more Vitamin B5, 4 times more Vitamin B6 and 5.1 times more Vitamin B9 than Blueberries, wild, canned, heavy syrup, drained.
• 500 calories of Blueberries, wild, canned, heavy syrup, drained have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Blueberries, wild, canned, heavy syrup, drained as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin C in 500 calories.

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

• 500 calories of Blueberries, wild, canned, heavy syrup, drained have 1.9 times more Iron and 6.3 times more Manganese than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 3.7 times more Magnesium, 14.3 times more Phosphorus, 1.8 times more Potassium and 7.6 times more Zinc than Blueberries, wild, canned, heavy syrup, drained.
• 500 calories of Blueberries, wild, canned, heavy syrup, drained lack sufficient amounts of Magnesium, Phosphorus, Potassium and Zinc
• Both Blueberries, wild, canned, heavy syrup, drained 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, wild, canned, heavy syrup, drained have 8 times more Carbohydrate and 2.5 times more Fiber than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 28.9 times more Fat and 5.3 times more Protein than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Toasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.
• 500 calories of Blueberries, wild, canned, heavy syrup, drained provide inadequate amounts of Protein