Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Oranges with Peel	Recommended Dietary Allowance
Energy	81% 2350kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	17% 12.3g	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	0% 0g	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	% 2.94g	NA	g per day for Men 19-50 years
Sucrose	% 9.4g	NA	g per day for Men 19-50 years
Fiber	111% 42g	47% 18g	38g per day for Men 19-50 years
Protein	142% 79.6g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	28.4% 0.37mg	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	232% 929μg	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	4.85% 4.37mg	313% 282mg	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	961% 144mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Oranges with Peel	Recommended Dietary Allowance
Calcium	34.5% 345mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	25% 0.23mg	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	212% 17mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	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	646% 4521mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	8.83% 327g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oil Roasted Sunflower Seeds vs Oranges with Peel :

• Oil Roasted Sunflower Seed Kernels have 3.2 times more Vitamin B1, 5.6 times more Vitamin B2, 8.3 times more Vitamin B3, 21 times more Vitamin B5, 8.5 times more Vitamin B6 and 7.8 times more Vitamin B9 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain more Vitamin A and 64.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Oil Roasted Sunflower Seeds vs Oranges with Peel :

• Oil Roasted Sunflower Seed Kernels have 1.2 times more Calcium, 31.6 times more Copper, 5.4 times more Iron, 9.1 times more Magnesium, 51.8 times more Phosphorus, 2.5 times more Potassium, 111.7 times more Selenium and 47.4 times more Zinc than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 53.4 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Sunflower Seed Kernels have 9.4 times more Energy, 171 times more Fat, 201.9 times more Saturated Fat, 5.1 times more Omega 3, 777.5 times more Omega 6, 1.5 times more Carbohydrate, 2.4 times more Fiber and 15.4 times more Protein than Raw Oranges with Peel .
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Oranges with Peel have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.