Comparing Nutrients in 7 ounces Blueberries, canned, light syrup, drained VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Blueberries, canned, light syrup, drained	4%	4%	92%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Blueberries, canned, light syrup, drained	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	6.02% 175kcal	22.3% 647kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	10% 1.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.6% 45g	54.7% 71g	130g per day for Men 19-50 years
Sugars	47.8% 34.6g	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	23% 16.7g	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	% 17g	NA	g per day for Men 19-50 years
Sucrose	% 0.81g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	27% 10.3g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Blueberries, canned, light syrup, drained	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	527% 6.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	262% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	115% 1.5mg	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	0.99% 3.97μg	110% 441μg	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	1.1% 0.99mg	2.87% 2.58mg	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	18.3% 2.74mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33% 39.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, canned, light syrup, drained	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	1.2% 12mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	378% 3.4mg	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	10.7% 0.85mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	170% 3.9mg	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	3.4% 24mg	195% 1367mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	210% 115μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	1.62% 0.18mg	89.3% 9.82mg	11mg per day for Men 19-50 years
Water	4.06% 150g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries, canned, light syrup, drained VS Sunflower Seed Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Blueberries, canned, light syrup, drained versus 7 oz of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Blueberries, canned, light syrup, drained vs Sunflower Seed Flour:

• 7 oz of Partially Defatted Sunflower Seed Flour contain 69.3 times more Vitamin B1, 2 times more Vitamin B2, 20.1 times more Vitamin B3, 161 times more Vitamin B5, 15.4 times more Vitamin B6 and 111 times more Vitamin B9 than Blueberries, canned, light syrup, drained.
• 7 ounces of Blueberries, canned, light syrup, drained have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Blueberries, canned, light syrup, drained as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Blueberries, canned, light syrup, drained vs Sunflower Seed Flour:

• 7 ounces of Blueberries, canned, light syrup, drained have 10.1 times more Water than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 19 times more Calcium, 32.3 times more Copper, 15.4 times more Iron, 86.5 times more Magnesium, 4.5 times more Manganese, 57.4 times more Phosphorus, 582 times more Selenium and 55 times more Zinc than Blueberries, canned, light syrup, drained.
• 7 ounces of Blueberries, canned, light syrup, drained lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc
• Both Blueberries, canned, light syrup, drained as well as Partially Defatted Sunflower Seed Flour lack sufficient amounts of Potassium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blueberries, canned, light syrup, drained have 37.5 times more Omega 3 than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 3.7 times more Energy, 7.6 times more Omega 6, 1.6 times more Carbohydrate, 2 times more Fiber and 46.2 times more Protein than Blueberries, canned, light syrup, drained.
• 7 ounces of Blueberries, canned, light syrup, drained provide inadequate amounts of Omega 6 and Protein
• 7 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3