Comparing Nutrients in 7 ounces Sunflower Seeds VS Blackberries, canned, heavy syrup, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%

Macro Nutrients

	Sunflower Seeds	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	40% 1159kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	35.3% 46g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	54% 39g	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	% 4.96g	NA	g per day for Men 19-50 years
Fiber	45% 17g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	4.64% 2.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	3.56% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	5.5% 0.071mg	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	113% 450μg	13.4% 53.6μg	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	3.1% 2.78mg	6.17% 5.56mg	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	465% 69.8mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22% 26.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	15.5% 155mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	29.3% 0.26mg	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	130% 10.4mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	60% 1.4mg	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	187% 1310mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	5.78% 196mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	4.03% 149g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Blackberries, canned, heavy syrup, solids and liquids:

• Dried Sunflower Seed Kernels have 54.8 times more Vitamin B1, 9.1 times more Vitamin B2, 29 times more Vitamin B3, 7.5 times more Vitamin B5, 37.4 times more Vitamin B6, 8.4 times more Vitamin B9 and 45.1 times more Vitamin E than Blackberries, canned, heavy syrup, solids and liquids.
• While Blackberries, canned, heavy syrup, solids and liquids contain 3.7 times more Vitamin A, 2 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Blackberries, canned, heavy syrup, solids and liquids:

• Dried Sunflower Seed Kernels have 3.7 times more Calcium, 13.5 times more Copper, 8.1 times more Iron, 19.1 times more Magnesium, 2.8 times more Manganese, 47.1 times more Phosphorus, 6.5 times more Potassium, 176.7 times more Selenium and 27.8 times more Zinc than Blackberries, canned, heavy syrup, solids and liquids.
• While Blackberries, canned, heavy syrup, solids and liquids contain 15.9 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 6.3 times more Energy, 367.6 times more Fat, 891 times more Saturated Fat, 2.2 times more Omega 3, 434.9 times more Omega 6, 2.5 times more Fiber and 15.9 times more Protein than Blackberries, canned, heavy syrup, solids and liquids.
• While Blackberries, canned, heavy syrup, solids and liquids contain 7.5 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Blackberries, canned, heavy syrup, solids and liquids have similar amounts of Carbohydrate per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.