Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Orange Peel

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Orange Peel	6%	2%	92%

Macro Nutrients

	Roasted Sunflower Seeds	Orange Peel	Recommended Dietary Allowance
Energy	79.7% 2310kcal	13.3% 385kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	76.3% 99g	130g per day for Men 19-50 years
Sugars	15% 11g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	116% 44g	111% 42g	38g per day for Men 19-50 years
Protein	137% 76.7g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Orange Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	39% 1.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	53.7% 0.7mg	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	235% 941μg	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	600% 540mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	691% 104mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Orange Peel	Recommended Dietary Allowance
Calcium	27.8% 278mg	64% 639mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	40.6% 0.37mg	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	189% 15mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	NA	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	655% 4584mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	7.78% 288g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Sunflower Seeds vs Orange Peel:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.7 times more Vitamin B2, 7.8 times more Vitamin B3, 14.4 times more Vitamin B5, 4.6 times more Vitamin B6, 7.9 times more Vitamin B9 and 104.4 times more Vitamin E than Raw Orange Peel.
• While Raw Orange Peel contains more Vitamin A and 97.1 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Orange Peel have similar amounts of Vitamin B1 per 14 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Orange Peel have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Roasted Sunflower Seeds vs Orange Peel:

• Dry Roasted Sunflower Seed Kernels no Salt have 19.9 times more Copper, 4.8 times more Iron, 5.9 times more Magnesium, 55 times more Phosphorus, 4 times more Potassium, 79.3 times more Selenium and 21.2 times more Zinc than Raw Orange Peel.
• While Raw Orange Peel contains 2.3 times more Calcium and 60.4 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 6 times more Energy, 249 times more Fat, 217.5 times more Saturated Fat, 6.3 times more Omega 3, 1130.4 times more Omega 6 and 12.9 times more Protein than Raw Orange Peel.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Orange Peel have similar amounts of Carbohydrate and Fiber per 14 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Orange Peel have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.