Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Clementines

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Clementines	6%	3%	91%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Clementines	Recommended Dietary Allowance
Energy	93% 2685kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	NA	32g per day for Men 19-50 years
Omega 3	23% 0.37g	NA	1.6g per day for Men 19-50 years
Omega 6	913% 155g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	42% 54.5g	130g per day for Men 19-50 years
Sugars	19.5% 14g	57.4% 41.6g	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	0% 0g	10.3% 7.44g	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	% 3.36g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 27g	g per day for Men 19-50 years
Fiber	127% 48g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	162% 91g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Clementines	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	26% 0.34mg	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	265% 1061μg	27.2% 109μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.54% 5mg	246% 221mg	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	1099% 165mg	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Clementines	Recommended Dietary Allowance
Calcium	39.5% 395mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	21.7% 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	243% 19.4mg	7.94% 0.64mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	4.54% 0.1mg	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	738% 5166mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	23.6% 803mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	0.19% 7g	10.6% 393g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Clementines per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Clementines to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Clementines:

• 1 pound of Oil Roasted Sunflower Seeds has 3.7 times more Vitamin B1, 9.3 times more Vitamin B2, 6.5 times more Vitamin B3, 46 times more Vitamin B5, 10.6 times more Vitamin B6, 9.8 times more Vitamin B9, 181.7 times more Vitamin E and more Vitamin K than Clementines.
• While 1 lb of Raw Clementines contains 44.4 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 1 pound of Clementines have insufficient amounts of Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Clementines have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Clementines:

• 1 pound of Oil Roasted Sunflower Seeds has 2.9 times more Calcium, 42 times more Copper, 30.6 times more Iron, 12.7 times more Magnesium, 90.4 times more Manganese, 54.2 times more Phosphorus, 2.7 times more Potassium, 782 times more Selenium and 86.8 times more Zinc than Clementines.
• While 1 lb of Raw Clementines contains 56.2 times more Water than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Clementines lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 12.6 times more Energy, 342 times more Fat, 1.9 times more Carbohydrate, 6.2 times more Fiber and 23.6 times more Protein than Clementines.
• While 1 lb of Raw Clementines contains 3 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Clementines provide inadequate amounts of Energy and Protein