Comparing Nutrients in 1 pound Toasted Sunflower Seed Kernels with Salt VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seed Kernels with Salt	10%	77%	13%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Toasted Sunflower Seed Kernels with Salt	Navel Oranges	Recommended Dietary Allowance
Energy	97% 2808kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	43.8% 57g	130g per day for Men 19-50 years
Sugars	NA	53% 38.6g	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	NA	14% 10.2g	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	% 8.94g	g per day for Men 19-50 years
Sucrose	NA	% 19.4g	g per day for Men 19-50 years
Fiber	137% 52g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	139% 78g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seed Kernels with Salt	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	27.6% 0.36mg	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	270% 1080μg	38.6% 154μg	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	298% 268mg	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	NA	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seed Kernels with Salt	Navel Oranges	Recommended Dietary Allowance
Calcium	26% 259mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	19.7% 0.18mg	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	386% 31mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	5.7% 0.13mg	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	750% 5253mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	513% 282μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	185% 2781mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seed Kernels with Salt VS Navel Oranges per 1 lb

Compare the macro and micronutrient content in 1 lb of Toasted Sunflower Seed Kernels with Salt versus 1 lb of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Toasted Sunflower Seed Kernels with Salt vs Navel Oranges:

• 1 pound of Toasted Sunflower Seed Kernels with Salt has 4.8 times more Vitamin B1, 5.6 times more Vitamin B2, 9.9 times more Vitamin B3, 27 times more Vitamin B5, 10.2 times more Vitamin B6 and 7 times more Vitamin B9 than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 42.2 times more Vitamin C than Toasted Sunflower Seed Kernels with Salt.
• 1 pound of Toasted Sunflower Seed Kernels with Salt have insufficient amounts of Vitamin C
• Both Toasted Sunflower Seed Kernels with Salt as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Toasted Sunflower Seed Kernels with Salt vs Navel Oranges:

• 1 pound of Toasted Sunflower Seed Kernels with Salt has 1.3 times more Calcium, 47 times more Copper, 52.4 times more Iron, 11.7 times more Magnesium, 72.9 times more Manganese, 50.3 times more Phosphorus, 3 times more Potassium, more Selenium, 613 times more Sodium and 66.3 times more Zinc than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 86 times more Water than Toasted Sunflower Seed Kernels with Salt.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seed Kernels with Salt has 12.6 times more Energy, 378.7 times more Fat, 350.2 times more Saturated Fat, 8.8 times more Omega 3, 1625.7 times more Omega 6, 1.6 times more Carbohydrate, 5.2 times more Fiber and 18.9 times more Protein than Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein