Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Blueberries

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Blueberries: 877g

Roasted 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 - Roasted Sunflower Seeds or Blueberries?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Blueberries	5%	5%	90%

Macro Nutrients

	Roasted Sunflower Seeds	Blueberries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	31.8% 0.51g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	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	16% 20.7g	98% 127g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	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	NA	% 0.96g	g per day for Men 19-50 years
Fiber	25% 9.54g	55.4% 21g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Blueberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.92% 26.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	21.8% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	51% 204μg	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	1.34% 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	149% 22.4mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	141% 169μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Blueberries	Recommended Dietary Allowance
Calcium	6% 60mg	5.26% 52.6mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	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	41% 3.26mg	30.7% 2.46mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	12.5% 52.6mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	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	142% 992mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	1.6% 0.88μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	0.58% 8.77mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	20% 739g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Vitamin B3, 5.6 times more Vitamin B5, 1.5 times more Vitamin B6, 3.9 times more Vitamin B9 and 4.5 times more Vitamin E than Raw Blueberries.
• While Raw Blueberries contain 3.6 times more Vitamin B1, 1.7 times more Vitamin B2, 70.7 times more Vitamin C and 73 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds vs Blueberries:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.1 times more Copper, 1.3 times more Iron, 2.1 times more Magnesium, 9.4 times more Phosphorus, 77.7 times more Selenium and 3.2 times more Zinc than Raw Blueberries.
• While Raw Blueberries contain 1.6 times more Manganese and 716.5 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Blueberries have similar amounts of Calcium and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 14.8 times more Fat, 18.3 times more Saturated Fat, 36.5 times more Omega 6 and 2.6 times more Protein than Raw Blueberries.
• While Raw Blueberries contain 8.6 times more Omega 3, 6.1 times more Carbohydrate, 37.3 times more Sugars and 2.2 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Blueberries have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Blueberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.