Comparing Nutrients in 5 ounces Blueberries, canned, heavy syrup, solids and liquids VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Blueberries, canned, heavy syrup, solids and liquids	3%	3%	94%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Blueberries, canned, heavy syrup, solids and liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	4.3% 125kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	5.14% 0.082g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31.3g	25% 32.4g	130g per day for Men 19-50 years
Sugars	40% 29g	6.1% 4.4g	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	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	NA	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	39.5% 15g	38g per day for Men 19-50 years
Protein	1.65% 0.92g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Blueberries, canned, heavy syrup, solids and liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1% 0.16mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	86.4% 1.12mg	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	0.71% 2.83μg	83% 332μg	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	1.73% 1.56mg	1.73% 1.56mg	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	3.6% 0.54mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, canned, heavy syrup, solids and liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	8.35% 0.075mg	284% 2.56mg	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	5.85% 0.47mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	1.35% 5.67mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	12.5% 0.29mg	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	2.02% 14mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	1.67% 56.7mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	2.94% 109g	0.059% 2.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries, canned, heavy syrup, solids and liquids VS Oil Roasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Blueberries, canned, heavy syrup, solids and liquids versus 5 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Blueberries, canned, heavy syrup, solids and liquids vs Oil Roasted Sunflower Seeds:

• 5 ounces of Blueberries, canned, heavy syrup, solids and liquids have 2.1 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 9.4 times more Vitamin B1, 5.3 times more Vitamin B2, 36.5 times more Vitamin B3, 78 times more Vitamin B5, 22 times more Vitamin B6, 117 times more Vitamin B9 and 95.6 times more Vitamin E than Blueberries, canned, heavy syrup, solids and liquids.
• 5 ounces of Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Blueberries, canned, heavy syrup, solids and liquids vs Oil Roasted Sunflower Seeds:

• 5 ounces of Blueberries, canned, heavy syrup, solids and liquids have 49.9 times more Water than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 17.4 times more Calcium, 34 times more Copper, 13 times more Iron, 31.8 times more Magnesium, 10.2 times more Manganese, 113.9 times more Phosphorus, 12.1 times more Potassium, 782 times more Selenium and 74.4 times more Zinc than Blueberries, canned, heavy syrup, solids and liquids.
• 5 ounces of Blueberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blueberries, canned, heavy syrup, solids and liquids have 6.6 times more Sugars than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 6.7 times more Energy, 155.5 times more Fat, 261.8 times more Saturated Fat, 1.4 times more Omega 3, 397.8 times more Omega 6, 6.6 times more Fiber and 30.9 times more Protein than Blueberries, canned, heavy syrup, solids and liquids.
• Both Blueberries, canned, heavy syrup, solids and liquids and Oil Roasted Sunflower Seeds offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Blueberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 6 and Protein