Lets compare vitamin content per 5 ounces of Blackberries vs Sunflower Seeds:
Raw Blackberries have 3.7 times more Vitamin A, 15 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 74 times more Vitamin B1, 13.7 times more Vitamin B2, 12.9 times more Vitamin B3, 4.1 times more Vitamin B5, 44.8 times more Vitamin B6, 9.1 times more Vitamin B9 and 30.1 times more Vitamin E than Raw Blackberries.
Both Raw Blackberries as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Blackberries vs Sunflower Seeds:
Raw Blackberries have 18.6 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.7 times more Calcium, 10.9 times more Copper, 8.5 times more Iron, 16.3 times more Magnesium, 3 times more Manganese, 30 times more Phosphorus, 4 times more Potassium, 132.5 times more Selenium and 9.4 times more Zinc than Raw Blackberries.
Comparison of macro-nutrients per 5 ounces:
Raw Blackberries have 1.6 times more Omega 3 and 1.9 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 13.6 times more Energy, 105 times more Fat, 318.2 times more Saturated Fat, 123.9 times more Omega 6, 2.1 times more Carbohydrate, 1.6 times more Fiber and 14.9 times more Protein than Raw Blackberries.
Both Raw Blackberries as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.