Comparing Nutrients in 14 ounces Sunflower Seeds VS Clementines

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Clementines	6%	3%	91%

Macro Nutrients

	Sunflower Seeds	Clementines	Recommended Dietary Allowance
Energy	80% 2318kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	NA	32g per day for Men 19-50 years
Omega 3	15% 0.24g	NA	1.6g per day for Men 19-50 years
Omega 6	538% 91g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	36.7% 47.7g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	50.3% 36.4g	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	NA	8.98% 6.5g	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	NA	% 6.3g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 23.7g	g per day for Men 19-50 years
Fiber	90% 34g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	147% 82.5g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Clementines	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	15.8% 2.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	23% 0.3mg	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	225% 901μg	24% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	215% 194mg	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	931% 140mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Clementines	Recommended Dietary Allowance
Calcium	31% 310mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	19% 0.17mg	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	260% 21mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	3.97% 0.091mg	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	374% 2619mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	20.7% 703mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	9.3% 344g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 17.2 times more Vitamin B1, 11.8 times more Vitamin B2, 13.1 times more Vitamin B3, 7.5 times more Vitamin B5, 17.9 times more Vitamin B6, 9.5 times more Vitamin B9 and 175.9 times more Vitamin E than Raw Clementines.
• While Raw Clementines contain 34.9 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Clementines have insufficient amounts of Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Clementines:

• Dried Sunflower Seed Kernels have 2.6 times more Calcium, 41.9 times more Copper, 37.5 times more Iron, 32.5 times more Magnesium, 84.8 times more Manganese, 31.4 times more Phosphorus, 3.6 times more Potassium, 530 times more Selenium and 83.3 times more Zinc than Raw Clementines.
• While Raw Clementines contain 18.3 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 12.4 times more Energy, 343.1 times more Fat, 1.7 times more Carbohydrate, 5.1 times more Fiber and 24.4 times more Protein than Raw Clementines.
• While Raw Clementines contain 3.5 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Clementines have insufficient amounts of Glucose and Sucrose in 14 oz.