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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Oranges with Peel per 1 lb

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

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

• 1 pound of Oil Roasted Sunflower Seeds has 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 Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 64.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 pound of Oil Roasted Sunflower Seeds has 1.2 times more Calcium, 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 Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 53.4 times more Water than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 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 Oranges with Peel .
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6