Comparing Nutrients in 14 ounces Clementines VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Clementines	6%	3%	91%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Clementines	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	6.43% 187kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	NA	87.7% 28g	32g per day for Men 19-50 years
Omega 3	NA	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	NA	799% 136g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.7g	70% 91g	130g per day for Men 19-50 years
Sugars	50.3% 36.4g	17% 12.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	8.98% 6.5g	0% 0g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 6.3g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 9.4g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	111% 42g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Clementines	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.4% 0.34mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.8% 2.52mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	242% 3.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24% 95μg	232% 929μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	215% 194mg	4.85% 4.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.3% 0.79mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Clementines	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12% 119mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	796% 7.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	6.95% 0.56mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	359% 8.26mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 83.3mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	20.7% 703mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Clementines vs Oil Roasted Sunflower Seeds:

• Raw Clementines have 44.4 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.7 times more Vitamin B1, 9.3 times more Vitamin B2, 6.5 times more Vitamin B3, 46 times more Vitamin B5, 10.6 times more Vitamin B6, 9.8 times more Vitamin B9, 181.7 times more Vitamin E and more Vitamin K than Raw Clementines.
• Both Raw Clementines as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Clementines vs Oil Roasted Sunflower Seeds:

• Raw Clementines have 56.2 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.9 times more Calcium, 42 times more Copper, 30.6 times more Iron, 12.7 times more Magnesium, 90.4 times more Manganese, 54.2 times more Phosphorus, 2.7 times more Potassium, 782 times more Selenium and 86.8 times more Zinc than Raw Clementines.

Comparison of macro-nutrients per 14 ounces:

• Raw Clementines have 3 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 12.6 times more Energy, 342 times more Fat, 1.9 times more Carbohydrate, 6.2 times more Fiber and 23.6 times more Protein than Raw Clementines.
• Both Raw Clementines as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 14 oz.