Comparing Nutrients in 7 ounces Blueberries VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Blueberries	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.9% 113kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.65g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	37% 12g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	436% 74g	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	31.4% 41g	130g per day for Men 19-50 years
Sugars	27.3% 19.8g	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	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	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	60% 23g	38g per day for Men 19-50 years
Protein	2.62% 1.47g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.92% 0.25mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.94% 0.1mg	123% 1.6mg	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	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	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32% 38.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.2% 12mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	6.95% 0.56mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	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	3.4% 24mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	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	2.9% 0.32mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	4.5% 167g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of 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 Blueberries vs Toasted Sunflower Seeds:

• 7 ounces of Blueberries have 6.9 times more Vitamin C than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 8.8 times more Vitamin B1, 7 times more Vitamin B2, 10 times more Vitamin B3, 56.9 times more Vitamin B5, 15.5 times more Vitamin B6 and 39.7 times more Vitamin B9 than Raw Blueberries.
• 7 ounces of Blueberries have insufficient amounts of Vitamin B9
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raw 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 Blueberries vs Toasted Sunflower Seeds:

• 7 ounces of Blueberries have 84.2 times more Water than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 9.5 times more Calcium, 32.2 times more Copper, 24.3 times more Iron, 21.5 times more Magnesium, 6.3 times more Manganese, 96.5 times more Phosphorus, 6.4 times more Potassium and 33.1 times more Zinc than Raw Blueberries.
• 7 ounces of Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Toasted Sunflower Seed Kernels no Salt contain 10.9 times more Energy, 172.1 times more Fat, 212.6 times more Saturated Fat, 1.4 times more Omega 3, 424.9 times more Omega 6, 1.4 times more Carbohydrate, 4.8 times more Fiber and 23.3 times more Protein than Raw Blueberries.
• 7 ounces of Blueberries provide inadequate amounts of Energy, Omega 6 and Protein