Comparing Nutrients in 7 ounces Blueberries VS Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Blueberries	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.9% 113kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.65g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	27.3% 19.8g	7.17% 5.2g	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	13.6% 9.86g	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	% 9.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	% 4.96g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	45% 17g	38g per day for Men 19-50 years
Protein	2.62% 1.47g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.92% 0.25mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.94% 0.1mg	205% 2.67mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2% 0.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	113% 450μg	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	21.4% 19.2mg	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	7.54% 1.13mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32% 38.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.2% 12mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	397% 3.57mg	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	6.95% 0.56mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	168% 3.87mg	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	187% 1310mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	4.5% 167g	0.25% 9.4g	3700g per day for Men 19-50 years

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

• Raw Blueberries have 6.9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 40 times more Vitamin B1, 8.7 times more Vitamin B2, 19.9 times more Vitamin B3, 9.1 times more Vitamin B5, 25.9 times more Vitamin B6, 37.8 times more Vitamin B9 and 61.7 times more Vitamin E than Raw Blueberries.
• Both Raw Blueberries as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Blueberries vs Sunflower Seeds:

• Raw Blueberries have 17.8 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 13 times more Calcium, 31.6 times more Copper, 18.8 times more Iron, 54.2 times more Magnesium, 5.8 times more Manganese, 55 times more Phosphorus, 8.4 times more Potassium, 530 times more Selenium and 31.3 times more Zinc than Raw Blueberries.

Comparison of macro-nutrients per 7 ounces:

• Raw Blueberries have 3.8 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 10.2 times more Energy, 155.9 times more Fat, 159.1 times more Saturated Fat, 261.9 times more Omega 6, 1.4 times more Carbohydrate, 3.6 times more Fiber and 28.1 times more Protein than Raw Blueberries.
• Both Raw Blueberries and Dried Sunflower Seed Kernels have similar amounts of Omega 3 per 7 oz.
• Both Raw Blueberries as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.