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Comparing Nutrients in 1 pound Valencia OrangesVS Dried Safflower Seeds

Macros Ratio

Protein Fat Carbs

Valencia Oranges
8%
5%
87%
Dried Safflower Seeds
12%
63%
25%
1 lb ▼

Macro Nutrients

7.66%222kcal
Energy
81%2345kcal
222 kcalvs2345 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.4%1.36g
Fat
180%174g
1.36 gvs174 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.5%0.16g
Saturated Fat
52%16.7g
0.16 gvs16.7 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.54%0.073g
Omega 3
31.5%0.5g
0.073 gvs0.5 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.17%0.2g
Omega 6
749%127g
0.2 gvs127 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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41.5%54g
Carbohydrate
120%156g
54 gvs156 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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30%11.3g
Fiber
NA
11.3 gvsNA g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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8.42%4.7g
Protein
131%73.4g
4.7 gvs73.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

6.05%54.4μg
Vitamin A
1.5%13.6μg
RAE, retinol activity equivalents
54.4 μgvs13.6 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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33%0.39mg
Vitamin B1
440%5.28mg
Thiamine
0.39 mgvs5.28 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14%0.18mg
Vitamin B2
145%1.9mg
Riboflavin
0.18 mgvs1.9 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.77%1.24mg
Vitamin B3
64.8%10.4mg
Niacin, nicotinic acid, niacinamide
1.24 mgvs10.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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22.7%1.13mg
Vitamin B5
366%18.3mg
Pantothenic acid
1.13 mgvs18.3 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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22%0.29mg
Vitamin B6
408%5.3mg
Pyridoxine
0.29 mgvs5.3 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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44.2%177μg
Vitamin B9
181%726μg
Folates and Folic Acid
177 μgvs726 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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244%220mg
Vitamin C
0%0mg
Ascorbic acid
220 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
NA
Phytomenadione or phylloquinone
NA μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

18%181mg
Calcium
35.4%354mg
181 mgvs354 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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18.6%0.17mg
Copper
880%7.92mg
0.17 mgvs7.92 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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5.1%0.41mg
Iron
278%22.2mg
0.41 mgvs22.2 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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10.8%45.4mg
Magnesium
381%1601mg
45.4 mgvs1601 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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4.54%0.1mg
Manganese
397%9.14mg
0.1 mgvs9.14 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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11%77mg
Phosphorus
417%2921mg
77 mgvs2921 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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24%812mg
Potassium
92%3116mg
812 mgvs3116 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
NA
NA μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg
Sodium
0.91%13.6mg
0 mgvs13.6 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.47%0.27mg
Zinc
208%23mg
0.27 mgvs23 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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10.6%392g
Water
0.69%25.5g
392 gvs25.5 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Valencia Oranges vs Dried Safflower Seeds:
Comparing minerals per 1 pound for Valencia Oranges vs Dried Safflower Seeds:
Comparison of macro-nutrients per 1 pound:



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