Comparing Nutrients in 500 calories Sweetened Frozen BlueberriesVS Sunflower Seeds

Weight per 500 calories

Sweetened Frozen Blueberries

588g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 6.9 times more energy per unit of mass than Sweetened Frozen Blueberries, which is very high in comparison to other foods. Sweetened Frozen Blueberries having average energy density.

Which food has more nutrients per 500 calories - Sweetened Frozen Blueberries or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Sweetened Frozen Blueberries

97%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Sweetened Frozen Blueberriesvs 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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0.79%0.76g

Fat

45.4%44g

0.76 gvs44 g

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

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0.2%0.065g

Saturated Fat

12%3.8g

0.065 gvs3.8 g

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

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8.46%0.14g

Omega 3

3.2%0.051g

0.14 gvs0.051 g

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

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1.18%0.2g

Omega 6

116%19.7g

0.2 gvs19.7 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

13%17g

129 gvs17 g

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

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160%116g

Sugars

3.1%2.24g

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

116 gvs2.24 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

%2.14g

NA gvs2.14 g

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

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34%13g

Fiber

19.4%7.36g

13 gvs7.36 g

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

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4.2%2.35g

Protein

31.8%17.8g

2.35 gvs17.8 g

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

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Vitamins

Sweetened Frozen Blueberriesvs Sunflower Seeds

1.3%11.8μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

11.8 μgvs2.57 μg

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

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9.8%0.12mg

Vitamin B1

106%1.27mg

Thiamine

0.12 mgvs1.27 mg

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

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23.5%0.31mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.31 mgvs0.3 mg

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

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9.3%1.5mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

1.5 mgvs7.14 mg

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

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14.7%0.74mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

0.74 mgvs0.97 mg

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

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26.7%0.35mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.35 mgvs1.15 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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10.3%41μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

41 μgvs194 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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6.54%5.9mg

Vitamin C

1.33%1.2mg

Ascorbic acid

5.9 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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20.4%3.06mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

3.06 mgvs30 mg

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

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86.8%104μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

104 μgvs0 μg

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

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Minerals

Sweetened Frozen Blueberriesvs Sunflower Seeds

3.53%35.3mg

Calcium

6.68%66.8mg

35.3 mgvs66.8 mg

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

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25.5%0.23mg

Copper

171%1.54mg

0.23 mgvs1.54 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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28.7%2.3mg

Iron

56%4.5mg

2.3 mgvs4.5 mg

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

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2.8%11.8mg

Magnesium

66.3%278mg

11.8 mgvs278 mg

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

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67%1.54mg

Manganese

72.6%1.67mg

1.54 mgvs1.67 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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5.9%41mg

Phosphorus

80.7%565mg

41 mgvs565 mg

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

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10.4%353mg

Potassium

16.2%552mg

353 mgvs552 mg

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

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2.14%1.18μg

Selenium

82.5%45.4μg

1.18 μgvs45.4 μg

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

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0.39%5.9mg

Sodium

0.51%7.7mg

5.9 mgvs7.7 mg

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

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3.2%0.35mg

Zinc

39%4.3mg

0.35 mgvs4.3 mg

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

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12.3%455g

Water

0.11%4.05g

455 gvs4.05 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 Sweetened Frozen Blueberries vs Sunflower Seeds:

Sweetened Frozen Blueberries have 4.9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 10.8 times more Vitamin B1, 4.8 times more Vitamin B3, 1.3 times more Vitamin B5, 3.3 times more Vitamin B6, 4.7 times more Vitamin B9 and 9.8 times more Vitamin E than Sweetened Frozen Blueberries.
Both Sweetened Frozen Blueberries and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 500 kcal.
Both Sweetened Frozen Blueberries as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sweetened Frozen Blueberries vs Sunflower Seeds:

Sweetened Frozen Blueberries have 112.4 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.9 times more Calcium, 6.7 times more Copper, 2 times more Iron, 23.7 times more Magnesium, 13.7 times more Phosphorus, 1.6 times more Potassium, 38.6 times more Selenium and 12.1 times more Zinc than Sweetened Frozen Blueberries.
Both Sweetened Frozen Blueberries and Dried Sunflower Seed Kernels have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Sweetened Frozen Blueberries have 2.6 times more Omega 3, 7.5 times more Carbohydrate, 51.7 times more Sugars and 1.8 times more Fiber than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 57.6 times more Fat, 58.9 times more Saturated Fat, 98.7 times more Omega 6 and 7.6 times more Protein than Sweetened Frozen Blueberries.
Both Sweetened Frozen Blueberries and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Sweetened Frozen Blueberries as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Sweetened Frozen BlueberriesVS Boysenberries, canned, heavy syrupSunflower SeedsVS Boysenberries, canned, heavy syrupSweetened Frozen BlueberriesVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Sweetened Frozen BlueberriesVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Sweetened Frozen Blueberries or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: