Comparing Nutrients in 1 pound Oranges with Peel VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Oranges with Peel	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	9.85% 286kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	100% 32g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	19.5% 14g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	53.7% 20.4g	127% 48g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	276% 3.6mg	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	34% 136μg	265% 1061μg	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	358% 322mg	5.54% 5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	31.8% 318mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	909% 8.2mg	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	45.4% 3.63mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	NA	410% 9.43mg	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	14.3% 100mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	10% 373g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oranges with Peel vs Oil Roasted Sunflower Seeds:

• Raw Oranges with Peel have more Vitamin A and 64.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.2 times more Vitamin B1, 5.6 times more Vitamin B2, 8.3 times more Vitamin B3, 21 times more Vitamin B5, 8.5 times more Vitamin B6 and 7.8 times more Vitamin B9 than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Oranges with Peel vs Oil Roasted Sunflower Seeds:

• Raw Oranges with Peel have 53.4 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 31.6 times more Copper, 5.4 times more Iron, 9.1 times more Magnesium, 51.8 times more Phosphorus, 2.5 times more Potassium, 111.7 times more Selenium and 47.4 times more Zinc than Raw Oranges with Peel .
• Both Raw Oranges with Peel and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Sunflower Seed Kernels contain 9.4 times more Energy, 171 times more Fat, 201.9 times more Saturated Fat, 5.1 times more Omega 3, 777.5 times more Omega 6, 1.5 times more Carbohydrate, 2.4 times more Fiber and 15.4 times more Protein than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.