Comparing Nutrients in 1 pound Sunflower Seeds VS Oranges

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Oranges	Recommended Dietary Allowance
Energy	91% 2649kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	41% 53.3g	130g per day for Men 19-50 years
Sugars	16.4% 12g	58.5% 42.4g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	28.6% 11g	38g per day for Men 19-50 years
Protein	168% 94g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Oranges	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	21% 0.27mg	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	257% 1030μg	34% 136μg	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	7.06% 6.35mg	268% 241mg	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	1064% 160mg	5.44% 0.82mg	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

	Sunflower Seeds	Oranges	Recommended Dietary Allowance
Calcium	35.4% 354mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	22.7% 0.2mg	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	298% 24mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	4.93% 0.11mg	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	428% 2994mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	10.6% 393g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 17 times more Vitamin B1, 8.9 times more Vitamin B2, 29.6 times more Vitamin B3, 4.5 times more Vitamin B5, 22.4 times more Vitamin B6, 7.6 times more Vitamin B9 and 195.4 times more Vitamin E than Raw Oranges.
• While Raw Oranges contain 3.7 times more Vitamin A and 38 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Oranges:

• Dried Sunflower Seed Kernels have 2 times more Calcium, 40 times more Copper, 52.5 times more Iron, 32.5 times more Magnesium, 78 times more Manganese, 47.1 times more Phosphorus, 3.6 times more Potassium, 106 times more Selenium and 71.4 times more Zinc than Raw Oranges.
• While Raw Oranges contain 18.3 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 12.4 times more Energy, 428.8 times more Fat, 297 times more Saturated Fat, 8.6 times more Omega 3, 1280.6 times more Omega 6, 1.7 times more Carbohydrate, 3.6 times more Fiber and 22.1 times more Protein than Raw Oranges.
• While Raw Oranges contain 3.6 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.