Comparing Nutrients in 7 ounces Blueberries, wild, canned, heavy syrup, drained VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Blueberries, wild, canned, heavy syrup, drained	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	7.32% 212kcal	42.2% 1224kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	NA	29% 9.3g	32g per day for Men 19-50 years
Omega 3	NA	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	NA	114% 19.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.2% 56.2g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	52.8% 38.3g	29% 21g	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	24.7% 18g	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	% 20g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.02g	% 21g	g per day for Men 19-50 years
Fiber	25.6% 9.72g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	2% 1.1g	61.2% 34.3g	56g per day for Men 19-50 years

Vitamins

	Blueberries, wild, canned, heavy syrup, drained	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.46% 0.065mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.8% 0.62mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.8% 0.93mg	83.7% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.34% 0.069mg	84% 1.1mg	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	3.97% 16μg	118% 470μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.66% 0.6mg	5.95% 5.36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	303% 45.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.5% 29.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, wild, canned, heavy syrup, drained	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	NA	352% 3.17mg	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	54.6% 4.37mg	102% 8.18mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	198% 4.56mg	179% 4.1mg	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	3.97% 27.8mg	189% 1322mg	700mg per day for Men 19-50 years
Potassium	2.7% 91mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	NA	377% 207μg	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	2.16% 0.24mg	88.2% 9.7mg	11mg per day for Men 19-50 years
Water	3.8% 140g	0.033% 1.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries, wild, canned, heavy syrup, drained VS Sunflower Seed Butter per 7 oz

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

Lets compare vitamin content per 7 ounces of Blueberries, wild, canned, heavy syrup, drained vs Sunflower Seed Butter:

• 7 ounces of Blueberries, wild, canned, heavy syrup, drained have 1.9 times more Vitamin B2 than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 1.6 times more Vitamin B1, 14.4 times more Vitamin B3, 28.5 times more Vitamin B5, 15.7 times more Vitamin B6, 29.6 times more Vitamin B9 and 9 times more Vitamin C than Blueberries, wild, canned, heavy syrup, drained.
• 7 ounces of Blueberries, wild, canned, heavy syrup, drained have insufficient amounts of Vitamin B5 and Vitamin C

Comparing minerals per 7 ounces for Blueberries, wild, canned, heavy syrup, drained vs Sunflower Seed Butter:

• 7 oz of Sunflower Seed Butter no Salt contain 3.4 times more Calcium, 1.9 times more Iron, 51.8 times more Magnesium, 47.6 times more Phosphorus, 12.5 times more Potassium and 40.8 times more Zinc than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Sunflower Seed Butter contain similar levels of Manganese per seven ounces.
• 7 ounces of Blueberries, wild, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blueberries, wild, canned, heavy syrup, drained have 1.2 times more Carbohydrate, 1.8 times more Sugars and more Fructose than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 5.8 times more Energy, 162.4 times more Fat and 30.9 times more Protein than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Sunflower Seed Butter offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Blueberries, wild, canned, heavy syrup, drained provide inadequate amounts of Protein