Comparing Nutrients in 100 calories Blueberries, canned, light syrup, drainedVS Sunflower Seeds

Weight per 100 calories

Blueberries, canned, light syrup, drained

114g

Sunflower Seeds

17g

Dried Sunflower Seed Kernels have 6.6 times more energy per unit of mass than Blueberries, canned, light syrup, drained, which is very high in comparison to other foods. Blueberries, canned, light syrup, drained having average energy density.

Which food has more nutrients per 100 calories - Blueberries, canned, light syrup, drained or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Blueberries, canned, light syrup, drained

92%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Blueberries, canned, light syrup, drainedvs 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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0.47%0.45g

Fat

9.1%8.8g

0.45 gvs8.8 g

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

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0.099%0.032g

Saturated Fat

2.4%0.76g

0.032 gvs0.76 g

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

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5.33%0.085g

Omega 3

0.64%0.01g

0.085 gvs0.01 g

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

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0.76%0.13g

Omega 6

23.2%3.95g

0.13 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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20%25.8g

Carbohydrate

2.63%3.42g

25.8 gvs3.42 g

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

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27.4%20g

Sugars

0.62%0.45g

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

20 gvs0.45 g

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

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13.2%9.58g

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]

9.58 gvsNA g

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

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%9.8g

Glucose

9.8 gvsNA g

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

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%0.47g

Sucrose

%0.43g

0.47 gvs0.43 g

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

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7.78%2.95g

Fiber

3.88%1.47g

2.95 gvs1.47 g

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

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2.1%1.2g

Protein

6.35%3.56g

1.2 gvs3.56 g

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

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Vitamins

Blueberries, canned, light syrup, drainedvs Sunflower Seeds

0.25%2.27μg

Vitamin A

0.057%0.51μg

RAE, retinol activity equivalents

2.27 μgvs0.51 μg

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

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4.36%0.052mg

Vitamin B1

21%0.25mg

Thiamine

0.052 mgvs0.25 mg

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

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11.5%0.15mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.15 mgvs0.061 mg

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

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2.58%0.41mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

0.41 mgvs1.43 mg

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

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0.93%0.047mg

Vitamin B5

3.87%0.19mg

Pantothenic acid

0.047 mgvs0.19 mg

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

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4.3%0.056mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.056 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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0.57%2.27μg

Vitamin B9

9.7%39μg

Folates and Folic Acid

2.27 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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0.63%0.57mg

Vitamin C

0.27%0.24mg

Ascorbic acid

0.57 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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10.5%1.57mg

Vitamin E

40%6.02mg

Tocopherols and Tocotrienols

1.57 mgvs6.02 mg

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

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19%22.6μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

22.6 μgvs0 μg

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

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Minerals

Blueberries, canned, light syrup, drainedvs Sunflower Seeds

0.68%6.8mg

Calcium

1.34%13.4mg

6.8 mgvs13.4 mg

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

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6.7%0.06mg

Copper

34.2%0.31mg

0.06 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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6.1%0.49mg

Iron

11.2%0.9mg

0.49 mgvs0.9 mg

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

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1.1%4.55mg

Magnesium

13.3%55.7mg

4.55 mgvs55.7 mg

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

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21.7%0.5mg

Manganese

14.5%0.33mg

0.5 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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1.95%13.6mg

Phosphorus

16%113mg

13.6 mgvs113 mg

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

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1.8%61.4mg

Potassium

3.25%110mg

61.4 mgvs110 mg

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

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0.21%0.11μg

Selenium

16.5%9.08μg

0.11 μgvs9.08 μg

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

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0.23%3.4mg

Sodium

0.1%1.54mg

3.4 mgvs1.54 mg

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

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0.93%0.1mg

Zinc

7.8%0.86mg

0.1 mgvs0.86 mg

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

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2.33%86g

Water

0.022%0.81g

86 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 Blueberries, canned, light syrup, drained vs Sunflower Seeds:

Blueberries, canned, light syrup, drained have 2.5 times more Vitamin B2 and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 4.8 times more Vitamin B1, 3.5 times more Vitamin B3, 4.2 times more Vitamin B5, 4.1 times more Vitamin B6, 17.1 times more Vitamin B9 and 3.8 times more Vitamin E than Blueberries, canned, light syrup, drained.
Both Blueberries, canned, light syrup, drained as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Blueberries, canned, light syrup, drained vs Sunflower Seeds:

Blueberries, canned, light syrup, drained have 1.5 times more Manganese and 106.2 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2 times more Calcium, 5.1 times more Copper, 1.8 times more Iron, 12.2 times more Magnesium, 8.3 times more Phosphorus, 1.8 times more Potassium, 79.9 times more Selenium and 8.4 times more Zinc than Blueberries, canned, light syrup, drained.

Comparison of macro-nutrients per 100 calories:

Blueberries, canned, light syrup, drained have 8.3 times more Omega 3, 7.5 times more Carbohydrate, 44.2 times more Sugars and 2 times more Fiber than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 19.4 times more Fat, 24 times more Saturated Fat, 30.5 times more Omega 6 and 3 times more Protein than Blueberries, canned, light syrup, drained.
Both Blueberries, canned, light syrup, drained and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
Both Blueberries, canned, light syrup, drained as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Blueberries, canned, light syrup, drainedVS Blueberries, wild, canned, heavy syrup, drainedSunflower SeedsVS Blueberries, wild, canned, heavy syrup, drainedBlueberries, canned, light syrup, drainedVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Blueberries, canned, light syrup, drainedVS Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Blueberries, canned, light syrup, drained or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: