Comparing Nutrients in 500 calories Blueberries, canned, light syrup, drainedVS Roasted Sunflower Seeds

Weight per 500 calories

Blueberries, canned, light syrup, drained

568g

Roasted Sunflower Seeds

86g

Dry Roasted Sunflower Seed Kernels no Salt 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 500 calories - Blueberries, canned, light syrup, drained or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Blueberries, canned, light syrup, drained

92%

Roasted Sunflower Seeds

12%

72%

16%

500 kcal ▼

Macro Nutrients

Blueberries, canned, light syrup, drainedvs Roasted Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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2.34%2.27g

Fat

44%42.8g

2.27 gvs42.8 g

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

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0.5%0.16g

Saturated Fat

14%4.5g

0.16 gvs4.5 g

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

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26.6%0.43g

Omega 3

3.7%0.059g

0.43 gvs0.059 g

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

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3.8%0.65g

Omega 6

166%28g

0.65 gvs28 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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99%129g

Carbohydrate

16%20.7g

129 gvs20.7 g

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

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137%99g

Sugars

3.23%2.35g

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

99 gvs2.35 g

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

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66%48g

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]

48 gvsNA g

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

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%49g

Glucose

49 gvsNA g

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

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%2.33g

Sucrose

2.33 gvsNA g

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

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39%14.8g

Fiber

25%9.54g

14.8 gvs9.54 g

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

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10.6%5.9g

Protein

29.7%16.6g

5.9 gvs16.6 g

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

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Vitamins

Blueberries, canned, light syrup, drainedvs Roasted Sunflower Seeds

1.26%11.4μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

11.4 μgvs0 μg

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

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21.8%0.26mg

Vitamin B1

7.6%0.091mg

Thiamine

0.26 mgvs0.091 mg

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

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57.7%0.75mg

Vitamin B2

16.3%0.21mg

Riboflavin

0.75 mgvs0.21 mg

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

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13%2.06mg

Vitamin B3

38%6.05mg

Niacin, nicotinic acid, niacinamide

2.06 mgvs6.05 mg

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

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4.66%0.23mg

Vitamin B5

121%6.05mg

Pantothenic acid

0.23 mgvs6.05 mg

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

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21.4%0.28mg

Vitamin B6

53%0.69mg

Pyridoxine

0.28 mgvs0.69 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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2.84%11.4μg

Vitamin B9

51%204μg

Folates and Folic Acid

11.4 μgvs204 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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3.16%2.84mg

Vitamin C

1.34%1.2mg

Ascorbic acid

2.84 mgvs1.2 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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52.3%7.84mg

Vitamin E

149%22.4mg

Tocopherols and Tocotrienols

7.84 mgvs22.4 mg

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

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94%113μg

Vitamin K

1.93%2.3μg

Phytomenadione or phylloquinone

113 μgvs2.3 μg

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

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Minerals

Blueberries, canned, light syrup, drainedvs Roasted Sunflower Seeds

3.4%34mg

Calcium

6%60mg

34 mgvs60 mg

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

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33.5%0.3mg

Copper

175%1.57mg

0.3 mgvs1.57 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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30.5%2.44mg

Iron

41%3.26mg

2.44 mgvs3.26 mg

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

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5.4%22.7mg

Magnesium

26.4%111mg

22.7 mgvs111 mg

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

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109%2.5mg

Manganese

79%1.8mg

2.5 mgvs1.8 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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9.74%68mg

Phosphorus

142%992mg

68 mgvs992 mg

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

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9.02%307mg

Potassium

21.5%730mg

307 mgvs730 mg

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

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1.03%0.57μg

Selenium

124%68μg

0.57 μgvs68 μg

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

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1.14%17mg

Sodium

0.17%2.58mg

17 mgvs2.58 mg

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

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4.65%0.51mg

Zinc

41.3%4.54mg

0.51 mgvs4.54 mg

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

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11.6%430g

Water

0.028%1.03g

430 gvs1.03 g

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

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Lets compare vitamin content per 500 calories of Blueberries, canned, light syrup, drained vs Roasted Sunflower Seeds:

Blueberries, canned, light syrup, drained have 2.9 times more Vitamin B1, 3.5 times more Vitamin B2 and 48.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 2.9 times more Vitamin B3, 26 times more Vitamin B5, 2.5 times more Vitamin B6, 17.9 times more Vitamin B9 and 2.9 times more Vitamin E than Blueberries, canned, light syrup, drained.
Both Blueberries, canned, light syrup, drained as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Blueberries, canned, light syrup, drained vs Roasted Sunflower Seeds:

Blueberries, canned, light syrup, drained have 1.4 times more Manganese and 417.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Calcium, 5.2 times more Copper, 1.3 times more Iron, 4.9 times more Magnesium, 14.6 times more Phosphorus, 2.4 times more Potassium, 119.9 times more Selenium and 8.9 times more Zinc than Blueberries, canned, light syrup, drained.

Comparison of macro-nutrients per 500 calories:

Blueberries, canned, light syrup, drained have 7.2 times more Omega 3, 6.2 times more Carbohydrate, 42.3 times more Sugars and 1.5 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 18.8 times more Fat, 28.2 times more Saturated Fat, 43.5 times more Omega 6 and 2.8 times more Protein than Blueberries, canned, light syrup, drained.
Both Blueberries, canned, light syrup, drained and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
Both Blueberries, canned, light syrup, drained as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Blueberries, canned, light syrup, drainedVS Blueberries, wild, canned, heavy syrup, drainedRoasted Sunflower SeedsVS Blueberries, wild, canned, heavy syrup, drainedBlueberries, canned, light syrup, drainedVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Blueberries, canned, light syrup, drainedVS Roasted Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Blueberries, canned, light syrup, drained or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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