Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Blueberries

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Blueberries	5%	5%	90%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Blueberries	Recommended Dietary Allowance
Energy	40.5% 1175kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.68% 0.65g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	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	35% 45.4g	22% 28.8g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	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	0% 0g	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	% 1.47g	% 9.7g	g per day for Men 19-50 years
Sucrose	% 4.7g	% 0.22g	g per day for Men 19-50 years
Fiber	55.4% 21g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	71% 40g	2.62% 1.47g	56g per day for Men 19-50 years

Vitamins

	Oil 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	53% 0.64mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	4.92% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	32% 38.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Blueberries	Recommended Dietary Allowance
Calcium	17.3% 173mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	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	106% 8.5mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	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	323% 2260mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	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	94% 10.3mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	4.5% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Blueberries per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Sunflower Seeds versus 7 oz of Blueberries to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Oil Roasted Sunflower Seeds have 8.6 times more Vitamin B1, 6.8 times more Vitamin B2, 9.9 times more Vitamin B3, 56 times more Vitamin B5, 15.2 times more Vitamin B6, 39 times more Vitamin B9 and 63.7 times more Vitamin E than Blueberries.
• While 7 oz of Raw Blueberries contain 8.8 times more Vitamin C and 6.2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 7 ounces of Blueberries have insufficient amounts of Vitamin B9
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Oil Roasted Sunflower Seeds have 14.5 times more Calcium, 31.6 times more Copper, 15.3 times more Iron, 21.2 times more Magnesium, 6.2 times more Manganese, 94.9 times more Phosphorus, 6.3 times more Potassium, 782 times more Selenium and 32.6 times more Zinc than Blueberries.
• While 7 oz of Raw Blueberries contain 54.7 times more Water than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 10.4 times more Energy, 155.5 times more Fat, 252.4 times more Saturated Fat, 1.4 times more Omega 3, 388.7 times more Omega 6, 1.6 times more Carbohydrate, 4.4 times more Fiber and 27.1 times more Protein than Blueberries.
• While 7 oz of Raw Blueberries contain 3.2 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Blueberries provide inadequate amounts of Energy, Omega 6 and Protein