Comparing Nutrients in 1 kilogram Sunflower Seed Butter VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Sunflower Seed Butter	Navel Oranges	Recommended Dietary Allowance
Energy	213% 6170kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	146% 46.8g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	573% 97g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 233g	96% 125g	130g per day for Men 19-50 years
Sugars	145% 105g	117% 85g	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	31% 22.5g	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	% 0g	% 19.7g	g per day for Men 19-50 years
Sucrose	% 105g	% 42.8g	g per day for Men 19-50 years
Fiber	150% 57g	58% 22g	38g per day for Men 19-50 years
Protein	309% 173g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.63mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	422% 67.5mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	234% 11.7mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	423% 5.5mg	60.8% 0.79mg	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	593% 2370μg	85% 340μg	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	30% 27mg	657% 591mg	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	1526% 229mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Navel Oranges	Recommended Dietary Allowance
Calcium	64% 640mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	1774% 16mg	43.3% 0.39mg	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	515% 41.2mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	740% 3110mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	901% 20.7mg	12.6% 0.29mg	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	951% 6660mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	169% 5760mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	1898% 1044μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	445% 49mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	23.2% 860g	3700g per day for Men 19-50 years

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

• Sunflower Seed Butter no Salt has 3.2 times more Vitamin B2, 15.9 times more Vitamin B3, 4.5 times more Vitamin B5, 7 times more Vitamin B6, 7 times more Vitamin B9 and 152.6 times more Vitamin E than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.3 times more Vitamin B1 and 21.9 times more Vitamin C than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seed Butter vs Navel Oranges:

• Sunflower Seed Butter no Salt has 1.5 times more Calcium, 40.9 times more Copper, 31.7 times more Iron, 28.3 times more Magnesium, 71.5 times more Manganese, 29 times more Phosphorus, 3.5 times more Potassium, more Selenium and 61.1 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 138.7 times more Water than Sunflower Seed Butter no Salt.

Comparison of macro-nutrients per 1 kilogram:

• Sunflower Seed Butter no Salt has 12.6 times more Energy, 368 times more Fat, 275.2 times more Saturated Fat, 5.6 times more Omega 3, 423.3 times more Omega 6, 1.9 times more Carbohydrate, 1.2 times more Sugars, 2.6 times more Fiber and 19 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain more Fructose than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.