Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Marmalade, orange

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Marmalade, orange	0%	0%	100%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Marmalade, orange	Recommended Dietary Allowance
Energy	93% 2685kcal	38.5% 1116kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	0% 0g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	231% 301g	130g per day for Men 19-50 years
Sugars	19.5% 14g	375% 272g	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	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	% 3.36g	NA	g per day for Men 19-50 years
Sucrose	% 10.8g	NA	g per day for Men 19-50 years
Fiber	127% 48g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	162% 91g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Marmalade, orange	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	1.47% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	1.36% 0.068mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	6.63% 0.086mg	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	10.2% 41μg	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	5.54% 5mg	24% 21.8mg	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	1.8% 0.27mg	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	Marmalade, orange	Recommended Dietary Allowance
Calcium	39.5% 395mg	17.2% 172mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	45.4% 0.41mg	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	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	2.16% 9.07mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	3.94% 0.091mg	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	2.6% 18mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	4.94% 168mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	0.19% 7g	4.07% 151g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Marmalade, orange:

• Oil Roasted Sunflower Seed Kernels have 64 times more Vitamin B1, 11.2 times more Vitamin B2, 79.4 times more Vitamin B3, 462.7 times more Vitamin B5, 41.7 times more Vitamin B6, 26 times more Vitamin B9, 605.5 times more Vitamin E and more Vitamin K than Marmalade, orange.
• While Marmalade, orange contains 4.4 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Marmalade, orange have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Marmalade, orange:

• Oil Roasted Sunflower Seed Kernels have 2.3 times more Calcium, 20 times more Copper, 28.5 times more Iron, 63.5 times more Magnesium, 104 times more Manganese, 284.8 times more Phosphorus, 13.1 times more Potassium, 130.3 times more Selenium and 130.3 times more Zinc than Marmalade, orange.
• While Marmalade, orange contains 18.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Sunflower Seed Kernels have 2.4 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 15.1 times more Fiber and 66.9 times more Protein than Marmalade, orange.
• While Marmalade, orange contains 2.9 times more Carbohydrate and 19.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Marmalade, orange have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.