Comparing Nutrients in 1 kilogram Sunflower Seed Butter VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Sunflower Seed Butter	Oranges with Peel	Recommended Dietary Allowance
Energy	213% 6170kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	146% 46.8g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	573% 97g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 233g	119% 155g	130g per day for Men 19-50 years
Sugars	145% 105g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 105g	NA	g per day for Men 19-50 years
Fiber	150% 57g	118% 45g	38g per day for Men 19-50 years
Protein	309% 173g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.63mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	422% 67.5mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	234% 11.7mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	423% 5.5mg	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	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	1526% 229mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Oranges with Peel	Recommended Dietary Allowance
Calcium	64% 640mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	1774% 16mg	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	740% 3110mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	901% 20.7mg	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	951% 6660mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	169% 5760mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	1898% 1044μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	445% 49mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Sunflower Seed Butter versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Sunflower Seed Butter has 3.3 times more Vitamin B2, 13.5 times more Vitamin B3, 3.5 times more Vitamin B5, 5.9 times more Vitamin B6 and 7.9 times more Vitamin B9 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.9 times more Vitamin B1 and 26.3 times more Vitamin C than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kilogram of Sunflower Seed Butter has 28 times more Copper, 5.2 times more Iron, 22.2 times more Magnesium, 30.3 times more Phosphorus, 2.9 times more Potassium, 149.1 times more Selenium and 44.5 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 132.7 times more Water than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Oranges with Peel contain similar levels of Calcium per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seed Butter has 9.8 times more Energy, 184 times more Fat, 133.7 times more Saturated Fat, 3.1 times more Omega 3, 221.3 times more Omega 6, 1.5 times more Carbohydrate, 1.3 times more Fiber and 13.3 times more Protein than Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6