Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Blueberries

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Blueberries	5%	5%	90%

Macro Nutrients

	Roasted Sunflower Seeds	Blueberries	Recommended Dietary Allowance
Energy	40% 1155kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.68% 0.65g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	22% 28.8g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	27.3% 19.8g	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	13.6% 9.86g	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	% 9.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.22g	g per day for Men 19-50 years
Fiber	58% 22g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	2.62% 1.47g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Blueberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	4.92% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2% 0.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	118% 470μg	2.98% 12μg	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	21.4% 19.2mg	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	345% 51.8mg	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	32% 38.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Blueberries	Recommended Dietary Allowance
Calcium	14% 139mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	12.6% 0.11mg	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	94% 7.54mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	29% 0.67mg	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	327% 2292mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	4.5% 167g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Blueberries:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.9 times more Vitamin B1, 6 times more Vitamin B2, 16.8 times more Vitamin B3, 56.8 times more Vitamin B5, 15.5 times more Vitamin B6, 39.5 times more Vitamin B9 and 45.8 times more Vitamin E than Raw Blueberries.
• While Raw Blueberries contain 6.9 times more Vitamin C and 7.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Blueberries:

• Dry Roasted Sunflower Seed Kernels no Salt have 11.7 times more Calcium, 32.1 times more Copper, 13.6 times more Iron, 21.5 times more Magnesium, 6.3 times more Manganese, 96.3 times more Phosphorus, 11 times more Potassium, 793 times more Selenium and 33.1 times more Zinc than Raw Blueberries.
• While Raw Blueberries contain 70.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 10.2 times more Energy, 150.9 times more Fat, 186.4 times more Saturated Fat, 372.5 times more Omega 6, 1.7 times more Carbohydrate, 4.6 times more Fiber and 26.1 times more Protein than Raw Blueberries.
• While Raw Blueberries contain 3.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Blueberries have similar amounts of Omega 3 per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Blueberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.