Comparing Nutrients in 1 pound Navel Oranges VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Navel Oranges	Sunflower Seeds	Recommended Dietary Allowance
Energy	7.66% 222kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	69.8% 91g	130g per day for Men 19-50 years
Sugars	53% 38.6g	16.4% 12g	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	14% 10.2g	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	% 8.94g	NA	g per day for Men 19-50 years
Sucrose	% 19.4g	% 11.3g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	103% 39g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	469% 6.1mg	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	38.6% 154μg	257% 1030μg	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	298% 268mg	7.06% 6.35mg	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	4.54% 0.68mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Sunflower Seeds	Recommended Dietary Allowance
Calcium	19.5% 195mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	907% 8.16mg	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	7.37% 0.59mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	385% 8.85mg	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	15% 104mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	10.5% 390g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Navel Oranges vs Sunflower Seeds:

• Raw Navel Oranges have 4 times more Vitamin A and 42.2 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 21.8 times more Vitamin B1, 7 times more Vitamin B2, 19.6 times more Vitamin B3, 4.3 times more Vitamin B5, 17 times more Vitamin B6, 6.7 times more Vitamin B9 and 234.5 times more Vitamin E than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Navel Oranges vs Sunflower Seeds:

• Raw Navel Oranges have 18.2 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Calcium, 46.2 times more Copper, 40.4 times more Iron, 29.5 times more Magnesium, 67.2 times more Manganese, 28.7 times more Phosphorus, 3.9 times more Potassium, more Selenium and 62.5 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 1 pound:

• Raw Navel Oranges have 3.2 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 11.9 times more Energy, 343.1 times more Fat, 262.1 times more Saturated Fat, 6.7 times more Omega 3, 1002.2 times more Omega 6, 1.6 times more Carbohydrate, 3.9 times more Fiber and 22.8 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.