Comparing Nutrients in 1 pound Valencia Oranges VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Valencia Oranges	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	7.66% 222kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	260% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	81.4% 106g	130g per day for Men 19-50 years
Sugars	NA	66% 48g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 47.6g	g per day for Men 19-50 years
Fiber	30% 11.3g	68% 26g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	192% 2.5mg	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	44.2% 177μg	269% 1075μg	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	244% 220mg	13.6% 12.2mg	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	NA	692% 104mg	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

	Valencia Oranges	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	18% 181mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	805% 7.24mg	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	5.1% 0.41mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	409% 9.4mg	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	11% 77mg	432% 3021mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	NA	861% 474μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	202% 22mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.076% 2.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Valencia Oranges vs Sunflower Seed Butter:

• Raw Valencia Oranges have 1.6 times more Vitamin B1 and 18 times more Vitamin C than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 4.1 times more Vitamin B2, 24.6 times more Vitamin B3, 4.7 times more Vitamin B5, 8.7 times more Vitamin B6 and 6.1 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Valencia Oranges vs Sunflower Seed Butter:

• Raw Valencia Oranges have 139.3 times more Water than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 1.6 times more Calcium, 43.2 times more Copper, 45.8 times more Iron, 31.1 times more Magnesium, 90.1 times more Manganese, 39.2 times more Phosphorus, 3.2 times more Potassium and 81.5 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 1 pound:

• Sunflower Seed Butter no Salt contains 12.6 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, 2 times more Carbohydrate, 2.3 times more Fiber and 16.6 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Sunflower Seed Butter no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.