Comparing Nutrients in 100 calories BlackberriesVS Sunflower Seeds

Weight per 100 calories

Blackberries

233g

Sunflower Seeds

17g

Dried Sunflower Seed Kernels have 13.6 times more energy per unit of mass than Raw Blackberries, which is very high in comparison to other foods. Blackberries having low energy density.

Which food has more nutrients per 100 calories - Blackberries or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Blackberries

11%

80%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Blackberriesvs Sunflower Seeds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.17%1.14g

Fat

9.1%8.8g

1.14 gvs8.8 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.1%0.033g

Saturated Fat

2.4%0.76g

0.033 gvs0.76 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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13.7%0.22g

Omega 3

0.64%0.01g

0.22 gvs0.01 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.54%0.43g

Omega 6

23.2%3.95g

0.43 gvs3.95 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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17%22.3g

Carbohydrate

2.63%3.42g

22.3 gvs3.42 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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15.7%11.3g

Sugars

0.62%0.45g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

11.3 gvs0.45 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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7.7%5.6g

Fructose

≤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]

5.6 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%5.37g

Glucose

5.37 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.16g

Sucrose

%0.43g

0.16 gvs0.43 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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32.4%12.3g

Fiber

3.88%1.47g

12.3 gvs1.47 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.77%3.23g

Protein

6.35%3.56g

3.23 gvs3.56 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Blackberriesvs Sunflower Seeds

2.84%25.6μg

Vitamin A

0.057%0.51μg

RAE, retinol activity equivalents

25.6 μgvs0.51 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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3.88%0.047mg

Vitamin B1

21%0.25mg

Thiamine

0.047 mgvs0.25 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.65%0.06mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.06 mgvs0.061 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.4%1.5mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

1.5 mgvs1.43 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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13%0.64mg

Vitamin B5

3.87%0.19mg

Pantothenic acid

0.64 mgvs0.19 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.37%0.07mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.07 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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14.5%58μg

Vitamin B9

9.7%39μg

Folates and Folic Acid

58 μgvs39 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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54.3%49mg

Vitamin C

0.27%0.24mg

Ascorbic acid

49 mgvs0.24 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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18%2.72mg

Vitamin E

40%6.02mg

Tocopherols and Tocotrienols

2.72 mgvs6.02 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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38.4%46μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

46 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Blackberriesvs Sunflower Seeds

6.74%67.4mg

Calcium

1.34%13.4mg

67.4 mgvs13.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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42.6%0.38mg

Copper

34.2%0.31mg

0.38 mgvs0.31 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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18%1.44mg

Iron

11.2%0.9mg

1.44 mgvs0.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11%46.5mg

Magnesium

13.3%55.7mg

46.5 mgvs55.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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65.3%1.5mg

Manganese

14.5%0.33mg

1.5 mgvs0.33 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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7.3%51mg

Phosphorus

16%113mg

51 mgvs113 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11%377mg

Potassium

3.25%110mg

377 mgvs110 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.7%0.93μg

Selenium

16.5%9.08μg

0.93 μgvs9.08 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.16%2.33mg

Sodium

0.1%1.54mg

2.33 mgvs1.54 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11.2%1.23mg

Zinc

7.8%0.86mg

1.23 mgvs0.86 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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5.54%205g

Water

0.022%0.81g

205 gvs0.81 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Blackberries vs Sunflower Seeds:

Raw Blackberries have 49.8 times more Vitamin A, 3.3 times more Vitamin B5, 1.5 times more Vitamin B9, 203.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 5.4 times more Vitamin B1, 3.3 times more Vitamin B6 and 2.2 times more Vitamin E than Raw Blackberries.
Both Raw Blackberries and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B3 per 100 kcal.
Both Raw Blackberries as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Blackberries vs Sunflower Seeds:

Raw Blackberries have 5 times more Calcium, 1.2 times more Copper, 1.6 times more Iron, 4.5 times more Manganese, 3.4 times more Potassium, 1.4 times more Zinc and 253.1 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.2 times more Phosphorus and 9.8 times more Selenium than Raw Blackberries.
Both Raw Blackberries and Dried Sunflower Seed Kernels have similar amounts of Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Blackberries have 21.3 times more Omega 3, 6.5 times more Carbohydrate, 25.3 times more Sugars and 8.4 times more Fiber than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 7.7 times more Fat, 23.4 times more Saturated Fat and 9.1 times more Omega 6 than Raw Blackberries.
Both Raw Blackberries and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 100 kcal.
Both Raw Blackberries as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

BlackberriesVS Canned Blackberry JuiceSunflower SeedsVS Canned Blackberry JuiceBlackberriesVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories BlackberriesVS Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Blackberries or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: