Comparing Nutrients in 1 kilogram Oranges VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Oranges	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	16.2% 470kcal	112% 3260kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	51% 8.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	276% 358g	130g per day for Men 19-50 years
Sugars	129% 94g	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	63% 24g	137% 52g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	858% 481g	56g per day for Men 19-50 years

Vitamins

	Oranges	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	2656% 32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	205% 2.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	457% 73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	1320% 66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	579% 7.53mg	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	75% 300μg	555% 2220μg	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	591% 532mg	14.4% 13mg	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	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	40% 400mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	1903% 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	12.5% 1mg	828% 66.2mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	859% 19.8mg	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	20% 140mg	984% 6890mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	1058% 582μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	450% 49.5mg	11mg per day for Men 19-50 years
Water	23.4% 868g	2% 74.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Sunflower Seed Flour:

• Raw Oranges have 5.5 times more Vitamin A and 40.9 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• While Partially Defatted Sunflower Seed Flour contains 36.6 times more Vitamin B1, 6.7 times more Vitamin B2, 25.9 times more Vitamin B3, 26.4 times more Vitamin B5, 12.6 times more Vitamin B6 and 7.4 times more Vitamin B9 than Raw Oranges.
• Both Raw Oranges as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Sunflower Seed Flour:

• Raw Oranges have 2.7 times more Potassium and 11.6 times more Water than Partially Defatted Sunflower Seed Flour.
• While Partially Defatted Sunflower Seed Flour contains 2.9 times more Calcium, 38.1 times more Copper, 66.2 times more Iron, 34.6 times more Magnesium, 79 times more Manganese, 49.2 times more Phosphorus, 116.4 times more Selenium and 70.7 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Partially Defatted Sunflower Seed Flour contains 6.9 times more Energy, 13.4 times more Fat, 48.2 times more Omega 6, 3 times more Carbohydrate, 2.2 times more Fiber and 51.1 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.