Comparing Nutrients in 7 ounces Blueberries, wild, canned, heavy syrup, drained VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Blueberries, wild, canned, heavy syrup, drained	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	7.32% 212kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	NA	44% 14g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	399% 68g	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% 45.4g	130g per day for Men 19-50 years
Sugars	52.8% 38.3g	8.5% 6.17g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	% 0.02g	% 4.7g	g per day for Men 19-50 years
Fiber	25.6% 9.72g	55.4% 21g	38g per day for Men 19-50 years
Protein	2% 1.1g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Blueberries, wild, canned, heavy syrup, drained	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.46% 0.065mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.8% 0.62mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.8% 0.93mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.34% 0.069mg	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.5% 29.4μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, wild, canned, heavy syrup, drained	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	NA	398% 3.58mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	198% 4.56mg	179% 4.13mg	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	323% 2260mg	700mg per day for Men 19-50 years
Potassium	2.7% 91mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	NA	282% 155μg	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	94% 10.3mg	11mg per day for Men 19-50 years
Water	3.8% 140g	0.083% 3.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Blueberries, wild, canned, heavy syrup, drained vs Oil Roasted Sunflower Seeds:

• Blueberries, wild, canned, heavy syrup, drained have 4.8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 9.7 times more Vitamin B1, 8.8 times more Vitamin B3, 169.3 times more Vitamin B5, 22.6 times more Vitamin B6, 29.3 times more Vitamin B9 and 3.7 times more Vitamin C than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 per 7 oz.

Comparing minerals per 7 ounces for Blueberries, wild, canned, heavy syrup, drained vs Oil Roasted Sunflower Seeds:

• Blueberries, wild, canned, heavy syrup, drained have 45.9 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.6 times more Calcium, 1.9 times more Iron, 21.2 times more Magnesium, 81.4 times more Phosphorus, 10.5 times more Potassium and 43.4 times more Zinc than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained and Oil Roasted Sunflower Seed Kernels have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Blueberries, wild, canned, heavy syrup, drained have 1.2 times more Carbohydrate, 6.2 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.5 times more Energy, 150.9 times more Fat, 2.2 times more Fiber and 35.8 times more Protein than Blueberries, wild, canned, heavy syrup, drained.
• Both Blueberries, wild, canned, heavy syrup, drained as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 7 oz.