Comparing Nutrients in 7 ounces Pie, blueberry, commercially prepared VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pie, blueberry, commercially prepared	3%	38%	59%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Pie, blueberry, commercially prepared	Sunflower Seeds	Recommended Dietary Allowance
Energy	16% 460kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	10.4% 3.33g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	29.6% 0.47g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	38.3% 6.5g	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	53.3% 69.3g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	27% 19.6g	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	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	% 4.96g	g per day for Men 19-50 years
Fiber	5.22% 2g	45% 17g	38g per day for Men 19-50 years
Protein	6.38% 3.57g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Pie, blueberry, commercially prepared	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	9.7% 87.3μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	205% 2.67mg	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	13.4% 53.6μg	113% 450μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.95% 5.36mg	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	13.8% 2.06mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.4% 21μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, blueberry, commercially prepared	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.6% 16mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	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	7.44% 0.6mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	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	6.52% 45.6mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	38% 570mg	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	2.8% 104g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Pie, blueberry, commercially prepared vs Sunflower Seeds:

• Pie, blueberry, commercially prepared has 14.7 times more Vitamin A, 1.9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 148 times more Vitamin B1, 11.8 times more Vitamin B2, 27.8 times more Vitamin B3, 8.3 times more Vitamin B5, 36.4 times more Vitamin B6, 8.4 times more Vitamin B9 and 33.8 times more Vitamin E than Pie, blueberry, commercially prepared.
• Both Pie, blueberry, commercially prepared as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Pie, blueberry, commercially prepared vs Sunflower Seeds:

• Pie, blueberry, commercially prepared has 31.9 times more Sodium and 11.1 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9.8 times more Calcium, 39.1 times more Copper, 17.5 times more Iron, 65 times more Magnesium, 11.1 times more Manganese, 28.7 times more Phosphorus, 12.9 times more Potassium, 37.9 times more Selenium and 31.3 times more Zinc than Pie, blueberry, commercially prepared.

Comparison of macro-nutrients per 7 ounces:

• Pie, blueberry, commercially prepared has 4 times more Omega 3, 1.7 times more Carbohydrate and 3.8 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.5 times more Energy, 5.1 times more Fat, 2.7 times more Saturated Fat, 7 times more Omega 6, 8.6 times more Fiber and 11.5 times more Protein than Pie, blueberry, commercially prepared.
• Both Pie, blueberry, commercially prepared as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.