Comparing Nutrients in 100 grams Toasted Sunflower Seeds VS Blueberries

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Blueberries	5%	5%	90%

Macro Nutrients

	Toasted Sunflower Seeds	Blueberries	Recommended Dietary Allowance
Energy	21.3% 619kcal	1.97% 57kcal	2900kcal per day for Men 19-50 years
Fat	58.6% 56.8g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.95g	0.088% 0.028g	32g per day for Men 19-50 years
Omega 3	4.94% 0.079g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	220% 37.4g	0.52% 0.088g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	11% 14.5g	130g per day for Men 19-50 years
Sugars	NA	13.7% 9.96g	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	6.86% 4.97g	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	% 4.88g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	1.32% 0.74g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Blueberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	3.1% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	3.15% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.06mg	2.48% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	4% 0.052mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1% 0.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	59.5% 238μg	1.5% 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	1.56% 1.4mg	10.8% 9.7mg	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	NA	3.8% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Blueberries	Recommended Dietary Allowance
Calcium	5.7% 57mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	6.33% 0.057mg	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	85% 6.8mg	3.5% 0.28mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	1.43% 6mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	14.6% 0.34mg	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	165% 1158mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	14.4% 491mg	2.26% 77mg	3400mg per day for Men 19-50 years
Selenium	NA	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	1.45% 0.16mg	11mg per day for Men 19-50 years
Water	0.027% 1g	2.28% 84.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Blueberries per 100 g

Compare the macro and micronutrient content in 100 g of Toasted Sunflower Seeds versus 100 g of Blueberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Toasted Sunflower Seeds vs Blueberries:

• 100 grams of Toasted Sunflower Seeds have 8.8 times more Vitamin B1, 7 times more Vitamin B2, 10 times more Vitamin B3, 56.9 times more Vitamin B5, 15.5 times more Vitamin B6 and 39.7 times more Vitamin B9 than Blueberries.
• While 100 g of Raw Blueberries contain 6.9 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 100 grams of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• 100 grams of Blueberries have insufficient amounts of Vitamin B9
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Toasted Sunflower Seeds vs Blueberries:

• 100 grams of Toasted Sunflower Seeds have 9.5 times more Calcium, 32.2 times more Copper, 24.3 times more Iron, 21.5 times more Magnesium, 6.3 times more Manganese, 96.5 times more Phosphorus, 6.4 times more Potassium and 33.1 times more Zinc than Blueberries.
• While 100 g of Raw Blueberries contain 84.2 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 100 grams of Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Toasted Sunflower Seeds have 10.9 times more Energy, 172.1 times more Fat, 212.6 times more Saturated Fat, 1.4 times more Omega 3, 424.9 times more Omega 6, 1.4 times more Carbohydrate, 4.8 times more Fiber and 23.3 times more Protein than Blueberries.
• 100 grams of Blueberries provide inadequate amounts of Energy, Omega 6 and Protein