Comparing Nutrients in 500 calories Sunflower Seeds VS Blueberries

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Blueberries: 877g

Sunflower Seeds have 10.2 times more energy per 100g than Blueberries. It has very high energy density when compared to other foods. Raw Blueberries having low energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Blueberries?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Blueberries	5%	5%	90%

Macro Nutrients

	Sunflower Seeds	Blueberries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	31.8% 0.51g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	4.54% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	98% 127g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	121% 87.4g	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	60% 43.6g	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	% 43g	g per day for Men 19-50 years
Sucrose	% 2.14g	% 0.96g	g per day for Men 19-50 years
Fiber	19.4% 7.36g	55.4% 21g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Blueberries	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	2.92% 26.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	21.8% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.77% 2.63μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.6% 194μg	13% 52.6μg	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	1.33% 1.2mg	95% 85mg	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	201% 30mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	141% 169μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Blueberries	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	5.26% 52.6mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	55.6% 0.5mg	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	56% 4.5mg	30.7% 2.46mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	12.5% 52.6mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	128% 2.95mg	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	80.7% 565mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	1.6% 0.88μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	0.58% 8.77mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	20% 739g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 3.9 times more Vitamin B1, 1.9 times more Vitamin B3, 2.5 times more Vitamin B6, 3.7 times more Vitamin B9 and 6 times more Vitamin E than Raw Blueberries.
• While Raw Blueberries contain 71 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Blueberries have similar amounts of Vitamin B2 and Vitamin B5 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Blueberries:

• Dried Sunflower Seed Kernels have 1.3 times more Calcium, 3.1 times more Copper, 1.8 times more Iron, 5.3 times more Magnesium, 5.4 times more Phosphorus, 51.7 times more Selenium and 3.1 times more Zinc than Raw Blueberries.
• While Raw Blueberries contain 1.8 times more Manganese and 182.4 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Blueberries have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 15.2 times more Fat, 15.5 times more Saturated Fat, 25.6 times more Omega 6 and 2.7 times more Protein than Raw Blueberries.
• While Raw Blueberries contain 9.9 times more Omega 3, 7.4 times more Carbohydrate, 38.9 times more Sugars and 2.9 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Blueberries have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Blueberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.