Comparing Nutrients in 7 ounces Frozen Blueberries VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Frozen Blueberries	3%	10%	87%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Frozen Blueberries	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.5% 101kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	37% 12g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.95% 0.33g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.6% 24g	31.4% 41g	130g per day for Men 19-50 years
Sugars	23% 16.8g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	60% 23g	38g per day for Men 19-50 years
Protein	1.5% 0.83g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Frozen Blueberries	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.45% 1.03mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.96% 0.25mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9% 0.12mg	123% 1.6mg	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	3.47% 14μg	118% 472μg	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	5.5% 4.96mg	3.1% 2.78mg	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	6.35% 0.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blueberries	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.6% 16mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	7.28% 0.065mg	404% 3.64mg	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	4.47% 0.36mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	182% 4.2mg	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	3.1% 22mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	4.64% 172g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Blueberries VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Blueberries versus 7 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Blueberries vs Toasted Sunflower Seeds:

• 7 ounces of Frozen Blueberries have 1.8 times more Vitamin C than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 10.2 times more Vitamin B1, 7.7 times more Vitamin B2, 8.1 times more Vitamin B3, 56.5 times more Vitamin B5, 13.6 times more Vitamin B6 and 34 times more Vitamin B9 than Frozen Blueberries.
• 7 ounces of Frozen Blueberries have insufficient amounts of Vitamin B9
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Frozen Blueberries as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Blueberries vs Toasted Sunflower Seeds:

• 7 ounces of Frozen Blueberries have 86.6 times more Water than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 7.1 times more Calcium, 55.6 times more Copper, 37.8 times more Iron, 25.8 times more Magnesium, 14.4 times more Manganese, 105.3 times more Phosphorus, 9.1 times more Potassium and 75.7 times more Zinc than Frozen Blueberries.
• 7 ounces of Frozen Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Blueberries have 1.4 times more Omega 3 than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 12.1 times more Energy, 88.8 times more Fat, 112.3 times more Saturated Fat, 223.9 times more Omega 6, 1.7 times more Carbohydrate, 4.3 times more Fiber and 41 times more Protein than Frozen Blueberries.
• 7 ounces of Frozen Blueberries provide inadequate amounts of Energy, Omega 6 and Protein